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BoostcampPNG

2026 Full Body Re-Comp

by Stuart C.
1 athletes joined

Program Description

Novice friendly easy to follow 4 days per week full body recomposition. Designed to be accessible for all - can be reduced to pick 3 days if you are short on time.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2026 11:09
  • Last Edited
    Jan 02, 2026 12:26
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Triceps
10.9%
Upper Back
10.9%
Middle Delts
9.4%
Biceps
8.6%
Abs
7%
Glutes
6.3%
Chest
6.3%
Lats
6.3%
Hamstrings
5.5%
Quadriceps
4.7%
Forearms
3.9%
Lower Back
3.1%
Calves
3.1%
Rear Delts
1.6%
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BlogBannerPC
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
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
6 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
6 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
6 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
6 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
6 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
6 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
6 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
6 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
6 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
6 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
6 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
6 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Viking Press
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Kettlebell Halo
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Viking Press
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Kettlebell Halo
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Viking Press
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Kettlebell Halo
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Viking Press
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Kettlebell Halo
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Viking Press
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Kettlebell Halo
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Viking Press
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Kettlebell Halo
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Viking Press
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Kettlebell Halo
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Viking Press
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Kettlebell Halo
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Viking Press
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Kettlebell Halo
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Viking Press
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Kettlebell Halo
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Viking Press
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Kettlebell Halo
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Viking Press
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Kettlebell Halo
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
20 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
20 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
20 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
20 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
20 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
20 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
20 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
20 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
20 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
20 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
20 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
20 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Kettlebell Halo
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kettlebell Halo
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kettlebell Halo
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kettlebell Halo
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kettlebell Halo
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kettlebell Halo
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kettlebell Halo
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kettlebell Halo
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kettlebell Halo
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kettlebell Halo
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kettlebell Halo
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kettlebell Halo
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kettlebell Halo
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
3 Sets
8 Reps
-
2
Bench Press (Smith Machine)
3 Sets
6 Reps
-
3
Bent Over Row (Kettlebell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Kettlebell Halo
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Plank
3 Sets
1 mins
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Viking Press
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
7
Kettlebell Halo
3 Sets
10 Reps
-
8
Standing Calf Raise
3 Sets
10 Reps
-
Day 3
1
Hip Thrust (Barbell)
3 Sets
8 Reps
-
2
Cable Flexion Row
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Tricep Extension (Cable)
3 Sets
20 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
8
Kettlebell Halo
3 Sets
10 Reps
-
Day 4
1
Front Squat (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Kettlebell Halo
3 Sets
12 Reps
-
5
Front Raise
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12 Reps
-
8
Seated Calf Raise
3 Sets
12 Reps
-