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Spoon's PPL

by Curtis W.

Program Description

This routine is perfect for just about any type of lifter.

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2025 07:32
  • Last Edited
    Feb 20, 2025 12:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Hanging Knee Raise
3
15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
High Lat Pulldown (Plate Loaded)
3
10-12 reps
RPE 9
6
Lat Prayer
4
12-15 reps
RPE 9
7
Walk
1
20-30 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Hanging Knee Raise
3
15 reps
RPE 8
3
Rack Pull (Barbell)
4
8-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
5
Cross-body Lat Pull-around
4
10-12 reps
RPE 9
6
Lat Prayer
4
12-15 reps
RPE 9
7
Walk
1
20-30 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Hanging Knee Raise
3
15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
High Lat Pulldown (Plate Loaded)
3
10-12 reps
RPE 9
6
Lat Prayer
4
12-15 reps
RPE 9
7
Walk
1
20-30 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Hanging Knee Raise
3
15 reps
RPE 8
3
Rack Pull (Barbell)
4
8-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
5
Cross-body Lat Pull-around
4
10-12 reps
RPE 9
6
Lat Prayer
4
12-15 reps
RPE 9
7
Walk
1
20-30 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Hanging Knee Raise
3
15 reps
RPE 8
3
Cross-Body Lat Pull-around
3
10-12 reps
RPE 9
4
Romanian Deadlift (Snatch-Grip)
4
8 reps
RPE 9
5
Wide Grip T-Bar Row, Supported
4
8-10 reps
RPE 9
6
Lat Prayer
3
12-15 reps
RPE 9
7
Cable One Arm Lat Pull-In
3
12-15 reps
RPE 10
8
Hammer Curl (Spider)
3
10-12 reps
RPE 9
9
Face Pull
3
10-12 reps
RPE 9
10
Sauna
1
20-30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Hanging Knee Raise
3
15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 9
4
Arms-Extended 45° Hyperextension
3
10-20 reps
RPE 9.5
5
Lean-back Lat Pulldown
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Rear Delt Row
2
12 reps
RPE 9
7
Shrug (Dumbbell)
3
10-12 reps
RPE 9
8
Dumbbell Pinwheel Curl
3
12-15 reps
RPE 9.5
9
Walk
1
20-30 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Hanging Knee Raise
3
15 reps
RPE 8
3
Seated Row (Cable)
4
10-12 reps
RPE 9
4
Landmine Meadow's Row
1
-
5
Romanian Deadlift (Paused)
4
8 reps
RPE 9.5
6
Lat Prayer
3
12-15 reps
RPE 9
7
Cable Crucifix Curl
3
10-12 reps
RPE 9.5
8
Hammer Curl (Spider)
3
10-12 reps
RPE 9
9
Sauna
1
20-30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Hanging Knee Raise
3
15 reps
RPE 8
3
Arms-Extended 45° Hyperextension
3
10-20 reps
RPE 9.5
4
Lat Pulldown (Neutral Grip)
5
10-12 reps
RPE 9
5
T-Bar Row (Wide Grip, Supported)
5
8-10 reps
RPE 9
6
Rear Delt 45° Cable Flye
4
12-15 reps
RPE 9
7
Concentration Curl (Cable)
4
10-12 reps
RPE 9.5
8
Dumbbell Pinwheel Curl
4
12-15 reps
RPE 9.5
9
Walk
1
20-30 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Hanging Knee Raise
3
15 reps
RPE 8
3
Cross-Body Lat Pull-around
3
10-12 reps
RPE 9
4
Romanian Deadlift (Hack Squat)
4
8 reps
RPE 9
5
Low Row (Plate Loaded)
4
8-10 reps
RPE 9
6
Lat Prayer
3
12-15 reps
RPE 9
7
Face Pull
3
10-12 reps
RPE 9
8
Hammer Curl (Spider)
3
10-12 reps
RPE 9
9
Sauna
1
20-30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Hanging Knee Raise
3
15 reps
RPE 8
3
Arms-Extended 45° Hyperextension
3
10-20 reps
RPE 9.5
4
Lat Pulldown (Neutral Grip)
5
10-12 reps
RPE 9
5
T-Bar Row (Wide Grip, Supported)
5
8-10 reps
RPE 9
6
Rear Delt 45° Cable Flye
4
12-15 reps
RPE 9
7
Concentration Curl (Cable)
4
10-12 reps
RPE 9.5
8
Dumbbell Pinwheel Curl
4
12-15 reps
RPE 9.5
9
Walk
1
20-30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Chest Warmup
3
10 reps
RPE 8
2B
Abs Crunch (Machine)
3
15-20 reps
RPE 8.5
3
Lateral Raise (Cable, Behind the Back)
4
12-15 reps
RPE 9
4
Incline Chest Press (Machine)
4
8-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9.5
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9.5
8
Sauna
1
20-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Shoulder Warmup
3
10 reps
RPE 8
2B
Cable Crunch
3
15-20 reps
RPE 8.5
3
Cross-Body Cable Y-Raise
4
10-12 reps
RPE 9
4
Shoulder Press (Machine)
4
8-10 reps
RPE 9
5
Cable Crossover, Low-to-High
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9.5
7
Seated Dip (Machine)
3
10 reps
RPE 10
8
Sauna
1
20-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Chest Warmup
3
10 reps
RPE 8
2B
Abs Crunch (Machine)
3
15-20 reps
RPE 8.5
3
Lateral Raise (Cable, Behind the Back)
4
12-15 reps
RPE 9
4
Incline Chest Press (Machine)
4
8-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9.5
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9.5
8
Sauna
1
20-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Shoulder Warmup
3
10 reps
RPE 8
2B
Cable Crunch
3
15-20 reps
RPE 8.5
3
Cross-Body Cable Y-Raise
4
10-12 reps
RPE 9
4
Shoulder Press (Machine)
4
8-10 reps
RPE 9
5
Cable Crossover, Low-to-High
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9.5
7
Seated Dip (Machine)
3
10 reps
RPE 10
8
Sauna
1
20-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Chest Warmup
3
10 reps
RPE 8
2B
Abs Crunch (Machine)
3
15 reps
RPE 8.5
3
Lateral Raise (Cable)
4
10-12 reps
RPE 9
4
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 9
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
2
8-10 reps
RPE 10
8
Sauna
1
20-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Shoulder Warmup
3
10 reps
RPE 8
2B
Cable Crunch
3
15-20 reps
RPE 8.5
3
Cross-Body Cable Y-Raise
3
10-12 reps
RPE 9
4
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 9
5
Cable Crossover, High-to-Low
4
10-12 reps
RPE 9
6
Single Arm Overhead Extension (Cable)
3
8-10 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-10 reps
RPE 9.5
8
Sauna
1
20-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Chest Warmup
3
10 reps
RPE 8
2B
Abs Crunch (Machine)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 9
5
Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
2
8-10 reps
RPE 10
8
Sauna
1
20-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Shoulder Warmup
3
10 reps
RPE 8
2B
Cable Crunch
3
15-20 reps
RPE 8.5
3
Cross-Body Cable Y-Raise
3
10-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
5
Decline Bench Press (Machine)
4
8-10 reps
RPE 9
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9.5
8
Seated Dip (Machine)
3
8-10 reps
RPE 9.5
9
Sauna
1
20-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Chest Warmup
3
10 reps
RPE 8
2B
Abs Crunch (Machine)
3
15 reps
RPE 8.5
3
Lateral Raise (Machine)
4
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
5
8-10 reps
RPE 9
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
6
Dual-Cable Tricep Press
3
10-12 reps
RPE 9
7
Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Sauna
1
20-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Shoulder Warmup
3
10 reps
RPE 8
2B
Cable Crunch
3
15-20 reps
RPE 8.5
3
Cross-Body Cable Y-Raise
3
10-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
5
Decline Bench Press (Machine)
4
8-10 reps
RPE 9
6
Lateral Raise (Machine)
3
10-12 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9.5
8
Seated Dip (Machine)
3
8-10 reps
RPE 9.5
9
Sauna
1
20-30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 8.5
2B
Decline Crunch (Weighted)
3
15 reps
RPE 8.5
3
Leg Curl
3
8-10 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Pendulum Squat
2
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
3
10-12 reps
RPE 9
7
Kickstand Squat
3
12 reps
RPE 9
8
Sled Treadmill Push
3
60 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 8.5
2B
Decline Crunch (Weighted)
3
15 reps
RPE 8.5
3
Leg Curl
3
8-10 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
6
Sissy Squat (Weighted)
3
10-12 reps
RPE 9
7
Kickstand Squat
3
12 reps
RPE 9
8
Sled Treadmill Push
3
60 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 8.5
2B
Decline Crunch (Weighted)
3
15 reps
RPE 8.5
3
Leg Curl
3
8-10 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Pendulum Squat
2
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
3
10-12 reps
RPE 9
7
Kickstand Squat
3
12 reps
RPE 9
8
Sled Treadmill Push
3
60 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 8.5
2B
Decline Crunch (Weighted)
3
15 reps
RPE 8.5
3
Leg Curl
3
8-10 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
6
Sissy Squat (Weighted)
3
10-12 reps
RPE 9
7
Kickstand Squat
3
12 reps
RPE 9
8
Sled Treadmill Push
3
60 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sled Treadmill Backwards Walk
5
60 secs
RPE 9
1B
Decline Crunch
5
12 reps
RPE 9
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4
Pendulum Squat
3
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Extension
4
10-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
20 reps
RPE 9
7
Kickstand Squat
3
15 reps
RPE 9.5
8
Walk
1
20-30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 8.5
2B
Decline Crunch (Weighted)
3
15 reps
RPE 8.5
3
Leg Curl
3
8-10 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
6
Sissy Squat (Weighted)
3
10-12 reps
RPE 9
7
Kickstand Squat
3
12 reps
RPE 9
8
Sled Treadmill Push
3
60 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sled Treadmill Backwards Walk
5
60 secs
RPE 9
1B
Decline Crunch
5
12 reps
RPE 9
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4
Pendulum Squat
3
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Extension
4
10-12 reps
RPE 9
6
Kickstand Squat
3
15 reps
RPE 9.5
7
Sled Treadmill Push
3
60 secs
RPE 9.5
8
Walk
1
20-30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 8.5
2B
Decline Crunch (Weighted)
3
15 reps
RPE 8.5
3
Leg Curl
4
8-10 reps
RPE 9
4
Single Leg Press
5
8 reps
RPE 9.5
5
Sissy Squat (Weighted)
3
10-12 reps
RPE 9
6A
Hip Abductor (Machine)
4
10-12 reps
RPE 9
6B
Hip Adductor (Machine)
4
10-12 reps
RPE 9
7
Kickstand Squat
3
10 reps
RPE 9
8
Sled Treadmill Push
3
60 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sled Treadmill Backwards Walk
5
60 secs
RPE 9
1B
Decline Crunch
5
12 reps
RPE 9
2
Seated Hamstring Curl
4
8-10 reps
RPE 9
3
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4
Pendulum Squat
3
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Extension
4
10-12 reps
RPE 9
6
Kickstand Squat
3
15 reps
RPE 9.5
7
Walk
1
20-30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 8.5
2B
Decline Crunch (Weighted)
3
15 reps
RPE 8.5
3
Leg Curl
4
8-10 reps
RPE 9
4
Single Leg Press
5
8 reps
RPE 9.5
5
Sissy Squat (Weighted)
3
10-12 reps
RPE 9
6A
Hip Abductor (Machine)
4
10-12 reps
RPE 9
6B
Hip Adductor (Machine)
4
10-12 reps
RPE 9
7
Kickstand Squat
3
10 reps
RPE 9
8
Sled Treadmill Push
3
60 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Pull-Up (Band)
4
12 reps
RPE 9
2B
Hanging Knee Raise
4
15-20 reps
RPE 9
3A
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
3B
Abs Crunch (Machine)
4
15 reps
RPE 9
4A
Wood Chop
4
12 reps
RPE 9
4B
Plank
4
60 secs
RPE 9.5
5
Sauna
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Pull-Up (Band)
4
12 reps
RPE 9
2B
Hanging Knee Raise
4
15-20 reps
RPE 9
3A
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
3B
Abs Crunch (Machine)
4
15 reps
RPE 9
4A
Wood Chop
4
12 reps
RPE 9
4B
Plank
4
60 secs
RPE 9.5
5
Sauna
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Pull-Up (Band)
4
12 reps
RPE 9
2B
Hanging Knee Raise
4
15-20 reps
RPE 9
3A
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
3B
Abs Crunch (Machine)
4
15 reps
RPE 9
4A
Wood Chop
4
12 reps
RPE 9
4B
Plank
4
60 secs
RPE 9.5
5
Sauna
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Pull-Up (Band)
4
12 reps
RPE 9
2B
Hanging Knee Raise
4
15-20 reps
RPE 9
3A
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
3B
Abs Crunch (Machine)
4
15 reps
RPE 9
4A
Wood Chop
4
12 reps
RPE 9
4B
Plank
4
60 secs
RPE 9.5
5
Sauna
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 reps
RPE 7
2A
Calf Raise (Leg Press)
4
20 reps
RPE 9
2B
Abs Crunch (Bodyweight)
4
20 reps
RPE 9
3A
Calf Raise (Leg Press)
3
20 reps
RPE 9
3B
Abs Crunch (Machine)
3
20 reps
RPE 9
4A
Wood Chop
3
12 reps
RPE 9
4B
Plank
3
60 secs
RPE 9.5
5
Sauna
1
20-30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Calf Raise (Leg Press)
4
20 reps
RPE 9.5
2B
Hanging Knee Raise
4
20 reps
RPE 9
3A
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
3B
Abs Crunch (Machine)
3
15 reps
RPE 9
4A
Wood Chop
3
12 reps
RPE 9
4B
Plank
3
60 secs
RPE 9.5
5
Sauna
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 reps
RPE 7
2A
Calf Raise (Leg Press)
4
20 reps
RPE 9
2B
Abs Crunch (Bodyweight)
4
20 reps
RPE 9
3A
Calf Raise (Leg Press)
3
20 reps
RPE 9
3B
Abs Crunch (Machine)
3
20 reps
RPE 9
4A
Wood Chop
3
12 reps
RPE 9
4B
Plank
3
60 secs
RPE 9.5
5
Sauna
1
20-30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Calf Raise (Leg Press)
4
20 reps
RPE 9.5
2B
Hanging Knee Raise
4
20 reps
RPE 9
3A
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
3B
Abs Crunch (Machine)
3
15 reps
RPE 9
4A
Wood Chop
3
12 reps
RPE 9
4B
Plank
3
60 secs
RPE 9.5
5
Sauna
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 reps
RPE 7
2A
Calf Raise (Leg Press)
4
20 reps
RPE 9
2B
Abs Crunch (Bodyweight)
4
20 reps
RPE 9
3A
Calf Raise (Leg Press)
3
20 reps
RPE 9
3B
Abs Crunch (Machine)
3
20 reps
RPE 9
4A
Wood Chop
3
12 reps
RPE 9
4B
Plank
3
60 secs
RPE 9.5
5
Sauna
1
20-30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 8
2A
Calf Raise (Leg Press)
4
20 reps
RPE 9.5
2B
Hanging Knee Raise
4
20 reps
RPE 9
3A
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
3B
Abs Crunch (Machine)
3
15 reps
RPE 9
4A
Wood Chop
3
12 reps
RPE 9
4B
Plank
3
60 secs
RPE 9.5
5
Sauna
1
20-30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Back Extension
3
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
8-10 reps
RPE 9
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 9
5
Wide Grip T-Bar Row, Supported
4
8-10 reps
RPE 9.5
6
Upright Row (Dumbbell)
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-12 reps
RPE 9
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
8B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
9
Walk
1
20-30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Back Extension
3
15 reps
RPE 8
3
Lateral Raise (Plate Loaded)
3
8-10 reps
RPE 9
4
Cable Crossover, Low-to-High
3
8-10 reps
RPE 9
5
Cable Crossover, High-to-Low
3
8-10 reps
RPE 9
6
Meadow Row
3
12 reps
RPE 9
7
Lat Prayer
3
12 reps
RPE 9
8
Lateral Raise (Cable)
3
10-12 reps
RPE 9
9A
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
9B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
10
Walk
1
20-30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Back Extension
3
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
8-10 reps
RPE 9
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 9
5
Wide Grip T-Bar Row, Supported
4
8-10 reps
RPE 9.5
6
Upright Row (Dumbbell)
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-12 reps
RPE 9
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
8B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
9
Walk
1
20-30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Back Extension
3
15 reps
RPE 8
3
Lateral Raise (Plate Loaded)
3
8-10 reps
RPE 9
4
Cable Crossover, Low-to-High
3
8-10 reps
RPE 9
5
Cable Crossover, High-to-Low
3
8-10 reps
RPE 9
6
Meadow Row
3
12 reps
RPE 9
7
Lat Prayer
3
12 reps
RPE 9
8
Lateral Raise (Cable)
3
10-12 reps
RPE 9
9A
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
9B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
10
Walk
1
20-30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Back Extension
3
15 reps
RPE 9
3
Landmine Meadow's Row
3
10-12 reps
RPE 9
4
Landmine Shoulder Press
4
8-10 reps
RPE 9
5
Incline Chest Fly (Plate Loaded)
3
12-15 reps
RPE 9.5
6
Lateral Raise (Machine)
4
12-15 reps
RPE 9.5
7A
Hammer Curl
3
12 reps
RPE 9.5
7B
Tricep Extension (Rope)
3
12 reps
RPE 9.5
8
Walk
1
20-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Back Extension
3
15 reps
RPE 8
3
Lateral Raise (Plate Loaded)
3
8-10 reps
RPE 9
4
Cable Crossover, Low-to-High
3
8-10 reps
RPE 9
5
Cable Crossover, High-to-Low
3
8-10 reps
RPE 9
6
Meadow Row
3
12 reps
RPE 9
7
Lat Prayer
3
12 reps
RPE 9
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
8B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
9
Walk
1
20-30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Back Extension
3
15 reps
RPE 9
3
Landmine Meadow's Row
3
10-12 reps
RPE 9
4
Landmine Shoulder Press
4
8-10 reps
RPE 9
5
Incline Chest Fly (Plate Loaded)
3
12-15 reps
RPE 9.5
6
Lateral Raise (Machine)
4
12-15 reps
RPE 9.5
7A
Hammer Curl
3
12 reps
RPE 9.5
7B
Tricep Extension (Rope)
3
12 reps
RPE 9.5
8
Walk
1
20-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Back Extension
3
15 reps
RPE 8
3
Lateral Raise (Plate Loaded)
3
8-10 reps
RPE 9
4
Cable Crossover, Low-to-High
3
8-10 reps
RPE 9
5
Cable Crossover, High-to-Low
3
8-10 reps
RPE 9
6
Pendlay Row
3
8-10 reps
RPE 9
7
Lat Prayer
3
12 reps
RPE 9
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
8B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
9
Walk
1
20-30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Back Extension
3
15 reps
RPE 9
3
Landmine Meadow's Row
3
10-12 reps
RPE 9
4
Landmine Shoulder Press
4
8-10 reps
RPE 9
5
Incline Chest Fly (Plate Loaded)
3
12-15 reps
RPE 9.5
6
Lateral Raise (Machine)
4
12-15 reps
RPE 9.5
7A
Hammer Curl
3
12 reps
RPE 9.5
7B
Tricep Extension (Rope)
3
12 reps
RPE 9.5
8
Walk
1
20-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Pull-Up (Band)
3
12 reps
RPE 8
2B
Back Extension
3
15 reps
RPE 8
3
Lateral Raise (Plate Loaded)
3
8-10 reps
RPE 9
4
Cable Crossover, Low-to-High
3
8-10 reps
RPE 9
5
Cable Crossover, High-to-Low
3
8-10 reps
RPE 9
6
Pendlay Row
3
8-10 reps
RPE 9
7
Lat Prayer
3
12 reps
RPE 9
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
8B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
9
Walk
1
20-30 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 9
2B
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Hack Squat
4
8 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
7
Cannonball Squat
3
10-12 reps
RPE 9.5
8
Sauna
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 9
2B
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
3
Kickstand Squat
3
8-10 reps
RPE 9
4
Leg Press (Vertical)
4
8-10 reps
RPE 9
5
Leg Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
7
Walking Lunge (Dumbbell)
1
100 reps
RPE 10
8
Sauna
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 9
2B
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Hack Squat
4
8 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
7
Cannonball Squat
3
10-12 reps
RPE 9.5
8
Sauna
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 9
2B
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
3
Kickstand Squat
3
8-10 reps
RPE 9
4
Leg Press (Vertical)
4
8-10 reps
RPE 9
5
Leg Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
7
Walking Lunge (Dumbbell)
1
100 reps
RPE 10
8
Sauna
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Sled Treadmill Backwards Walk
3
60 secs
RPE 9
1B
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
2
Leg Extension
3
12-15 reps
RPE 9.5
3
Pendulum Squat
4
8 reps
RPE 9.5
4
Cannonball Squat
3
12 reps
RPE 9
5
Leg Curl (Kneeling)
3
10 reps
RPE 9
6
Nordic Curl
3
AMRAP
RPE 10
7
Sauna
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 9
2B
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
3
Kickstand Squat
3
8-10 reps
RPE 9
4
Leg Press (Vertical)
4
8-10 reps
RPE 9
5
Leg Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
7
Sled Treadmill Push
3
60 secs
RPE 9.5
8
Sauna
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Sled Treadmill Backwards Walk
3
60 secs
RPE 9
1B
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
2
Leg Extension
3
12-15 reps
RPE 9.5
3
Pendulum Squat
4
8 reps
RPE 9.5
4
Cannonball Squat
3
12 reps
RPE 9
5
Leg Curl (Kneeling)
3
10 reps
RPE 9
6
Nordic Curl
3
AMRAP
RPE 10
7
Sauna
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 9
2B
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Leg Press (Vertical)
4
8-10 reps
RPE 9
5
Leg Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
7
Sled Treadmill Push
3
60 secs
RPE 9.5
8
Sauna
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Sled Treadmill Backwards Walk
3
60 secs
RPE 9
1B
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
2
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9.5
4
Pendulum Squat
4
8 reps
RPE 9.5
5
Cannonball Squat
3
12 reps
RPE 9
6
Leg Curl (Kneeling)
3
10 reps
RPE 9
7
Nordic Curl
3
AMRAP
RPE 10
8
Sauna
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8-12 mins
RPE 7
2A
Sled Treadmill Backwards Walk
3
60 secs
RPE 9
2B
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Leg Press (Vertical)
4
8-10 reps
RPE 9
5
Leg Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
7
Sled Treadmill Push
3
60 secs
RPE 9.5
8
Sauna
1
20-30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Walk
1 Set
8-12 mins
@8
2A
Pull-Up (Band)
3 Sets
12 Reps
@8
2B
Hanging Knee Raise
3 Sets
15 Reps
@8
3
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
@9.5
4
Wide Grip Lat Pulldown
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@9
@10
5
High Lat Pulldown (Plate Loaded)
3 Sets
10-12 Reps
@9
6
Lat Prayer
4 Sets
12-15 Reps
@9
7
Walk
1 Set
20-30 mins
@9
Day 2
1
Walk
1 Set
8-12 mins
@7
2A
Chest Warmup
3 Sets
10 Reps
@8
2B
Abs Crunch (Machine)
3 Sets
15-20 Reps
@8.5
3
Lateral Raise (Cable, Behind the Back)
4 Sets
12-15 Reps
@9
4
Incline Chest Press (Machine)
4 Sets
8-10 Reps
@9
5
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@9.5
7
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9.5
8
Sauna
1 Set
20-30 mins
@6
Day 3
1
Walk
1 Set
8-12 mins
@7
2A
Sled Treadmill Backwards Walk
3 Sets
60 secs
@8.5
2B
Decline Crunch (Weighted)
3 Sets
15 Reps
@8.5
3
Leg Curl
3 Sets
8-10 Reps
@9
4
Hip Adductor (Machine)
3 Sets
10-12 Reps
@9
5
Pendulum Squat
2 Sets
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9.5
@9.5
@9.5
6
Leg Extension
3 Sets
10-12 Reps
@9
7
Kickstand Squat
3 Sets
12 Reps
@9
8
Sled Treadmill Push
3 Sets
60 secs
@10
Day 4
1
Walk
1 Set
8-12 mins
@8
2A
Pull-Up (Band)
4 Sets
12 Reps
@9
2B
Hanging Knee Raise
4 Sets
15-20 Reps
@9
3A
Calf Raise (Leg Press)
4 Sets
15-20 Reps
@9
3B
Abs Crunch (Machine)
4 Sets
15 Reps
@9
4A
Wood Chop
4 Sets
12 Reps
@9
4B
Plank
4 Sets
60 secs
@9.5
5
Sauna
1 Set
20-30 mins
@6
Day 6
1
Walk
1 Set
8-12 mins
@7
2A
Sled Treadmill Backwards Walk
3 Sets
60 secs
@9
2B
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9
3
Leg Extension
3 Sets
8-10 Reps
@9
4
Hack Squat
4 Sets
8 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
7
Cannonball Squat
3 Sets
10-12 Reps
@9.5
8
Sauna
1 Set
20-30 mins
@6
Day 5
1
Walk
1 Set
8-12 mins
@7
2A
Pull-Up (Band)
3 Sets
12 Reps
@8
2B
Back Extension
3 Sets
15 Reps
@8
3
Incline Chest Press (Machine)
4 Sets
8-10 Reps
@9
4
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@9
5
Wide Grip T-Bar Row, Supported
4 Sets
8-10 Reps
@9.5
6
Upright Row (Dumbbell)
3 Sets
12 Reps
@9
7
Lateral Raise (Cable)
3 Sets
10-12 Reps
@9
8A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
8B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9.5
9
Walk
1 Set
20-30 mins
@9.5
Day 7
1
Walk
1 Set
20-30 mins
@9