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BoostcampPNG

Jay Q4 Holiday Push

by Jaetel G.

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 05, 2025 09:56
  • Last Edited
    Oct 05, 2025 11:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Abs
11.4%
Chest
9.5%
Quadriceps
8.3%
Biceps
8.2%
Front Delts
7.3%
Upper Back
5.9%
Hamstrings
5.9%
Middle Delts
5.5%
Neck
4.5%
Lats
4.1%
Glutes
3.9%
Rear Delts
2.7%
Cardio
2.3%
Calves
2.3%
Adductors
1.5%
Forearms
1.4%
Other
0.8%
Abductors
0.5%
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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
Cardio (Zone 2)
1
15 mins
-
2
Hanging Leg Raise
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Neck Curl
1
30 reps
-
9
Neck Extension
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
-
2
Hanging Leg Raise
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Neck Curl
1
30 reps
-
9
Neck Extension
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
-
2
Hanging Leg Raise
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Neck Curl
1
30 reps
-
9
Neck Extension
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
-
2
Hanging Leg Raise
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Neck Curl
1
30 reps
-
9
Neck Extension
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
-
2
Hanging Leg Raise
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Neck Curl
1
30 reps
-
9
Neck Extension
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
-
2
Hanging Leg Raise
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Neck Curl
1
30 reps
-
9
Neck Extension
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
-
2
Hanging Leg Raise
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Neck Curl
1
30 reps
-
9
Neck Extension
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
-
2
Hanging Leg Raise
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Neck Curl
1
30 reps
-
9
Neck Extension
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
-
2
Hanging Leg Raise
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Neck Curl
1
30 reps
-
9
Neck Extension
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
-
2
Hanging Leg Raise
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Neck Curl
1
30 reps
-
9
Neck Extension
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
-
2
Hanging Leg Raise
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Neck Curl
1
30 reps
-
9
Neck Extension
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
-
2
Hanging Leg Raise
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Pec Fly (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Neck Curl
1
30 reps
-
9
Neck Extension
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
50 reps
-
2
Hanging Leg Raise
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
50 reps
-
2
Hanging Leg Raise
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
50 reps
-
2
Hanging Leg Raise
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
50 reps
-
2
Hanging Leg Raise
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
50 reps
-
2
Hanging Leg Raise
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
50 reps
-
2
Hanging Leg Raise
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
50 reps
-
2
Hanging Leg Raise
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
50 reps
-
2
Hanging Leg Raise
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
50 reps
-
2
Hanging Leg Raise
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
50 reps
-
2
Hanging Leg Raise
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
50 reps
-
2
Hanging Leg Raise
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
50 reps
-
2
Hanging Leg Raise
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
20 mins
-
2
Split Squat Jump
3
12 reps
-
3
Jump Squat
2
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Neck Flexion
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
20 mins
-
2
Split Squat Jump
3
12 reps
-
3
Jump Squat
2
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Neck Flexion
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
20 mins
-
2
Split Squat Jump
3
12 reps
-
3
Jump Squat
2
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Neck Flexion
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
20 mins
-
2
Split Squat Jump
3
12 reps
-
3
Jump Squat
2
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Neck Flexion
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
20 mins
-
2
Split Squat Jump
3
12 reps
-
3
Jump Squat
2
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Neck Flexion
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
20 mins
-
2
Split Squat Jump
3
12 reps
-
3
Jump Squat
2
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Neck Flexion
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
20 mins
-
2
Split Squat Jump
3
12 reps
-
3
Jump Squat
2
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Neck Flexion
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
20 mins
-
2
Split Squat Jump
3
12 reps
-
3
Jump Squat
2
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Neck Flexion
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
20 mins
-
2
Split Squat Jump
3
12 reps
-
3
Jump Squat
2
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Neck Flexion
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
20 mins
-
2
Split Squat Jump
3
12 reps
-
3
Jump Squat
2
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Neck Flexion
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
20 mins
-
2
Split Squat Jump
3
12 reps
-
3
Jump Squat
2
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Neck Flexion
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
20 mins
-
2
Split Squat Jump
3
12 reps
-
3
Jump Squat
2
12 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Neck Flexion
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Dip (Weighted)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Row (Dumbbell)
3
8-12 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Dip (Weighted)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Row (Dumbbell)
3
8-12 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Dip (Weighted)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Row (Dumbbell)
3
8-12 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Dip (Weighted)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Row (Dumbbell)
3
8-12 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Dip (Weighted)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Row (Dumbbell)
3
8-12 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Dip (Weighted)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Row (Dumbbell)
3
8-12 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Dip (Weighted)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Row (Dumbbell)
3
8-12 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Dip (Weighted)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Row (Dumbbell)
3
8-12 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Dip (Weighted)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Row (Dumbbell)
3
8-12 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Dip (Weighted)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Row (Dumbbell)
3
8-12 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Dip (Weighted)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Row (Dumbbell)
3
8-12 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Dip (Weighted)
3
20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Row (Dumbbell)
3
8-12 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-120 mins
-
2
Hanging Toes To Bar
3
12 reps
-
3
Cable Crunch
1
-
4
Abs Crunch (Machine)
3
20 reps
-
5
Neck Flexion
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-120 mins
-
2
Hanging Toes To Bar
3
12 reps
-
3
Cable Crunch
1
-
4
Abs Crunch (Machine)
3
20 reps
-
5
Neck Flexion
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-120 mins
-
2
Hanging Toes To Bar
3
12 reps
-
3
Cable Crunch
1
-
4
Abs Crunch (Machine)
3
20 reps
-
5
Neck Flexion
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-120 mins
-
2
Hanging Toes To Bar
3
12 reps
-
3
Cable Crunch
1
-
4
Abs Crunch (Machine)
3
20 reps
-
5
Neck Flexion
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-120 mins
-
2
Hanging Toes To Bar
3
12 reps
-
3
Cable Crunch
1
-
4
Abs Crunch (Machine)
3
20 reps
-
5
Neck Flexion
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-120 mins
-
2
Hanging Toes To Bar
3
12 reps
-
3
Cable Crunch
1
-
4
Abs Crunch (Machine)
3
20 reps
-
5
Neck Flexion
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-120 mins
-
2
Hanging Toes To Bar
3
12 reps
-
3
Cable Crunch
1
-
4
Abs Crunch (Machine)
3
20 reps
-
5
Neck Flexion
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-120 mins
-
2
Hanging Toes To Bar
3
12 reps
-
3
Cable Crunch
1
-
4
Abs Crunch (Machine)
3
20 reps
-
5
Neck Flexion
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-120 mins
-
2
Hanging Toes To Bar
3
12 reps
-
3
Cable Crunch
1
-
4
Abs Crunch (Machine)
3
20 reps
-
5
Neck Flexion
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-120 mins
-
2
Hanging Toes To Bar
3
12 reps
-
3
Cable Crunch
1
-
4
Abs Crunch (Machine)
3
20 reps
-
5
Neck Flexion
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-120 mins
-
2
Hanging Toes To Bar
3
12 reps
-
3
Cable Crunch
1
-
4
Abs Crunch (Machine)
3
20 reps
-
5
Neck Flexion
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-120 mins
-
2
Hanging Toes To Bar
3
12 reps
-
3
Cable Crunch
1
-
4
Abs Crunch (Machine)
3
20 reps
-
5
Neck Flexion
1
50 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Cardio (Zone 2)
1 Set
15 mins
-
2
Hanging Leg Raise
3 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Dip (Weighted)
3 Sets
20 Reps
-
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
7
Tricep Extension (Cable)
3 Sets
15 Reps
-
8
Neck Curl
1 Set
30 Reps
-
9
Neck Extension
1 Set
30 Reps
-
Day 3
1
Jump Rope
1 Set
20 mins
-
2
Split Squat Jump
3 Sets
12 Reps
-
3
Jump Squat
2 Sets
12 Reps
-
4
Leg Press
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Leg Curl
3 Sets
12 Reps
-
7
Standing Calf Raise
3 Sets
20 Reps
-
8
Neck Flexion
3 Sets
15 Reps
-
Day 2
1
Abs Crunch (Weighted)
1 Set
50 Reps
-
2
Hanging Leg Raise
3 Sets
15 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
12 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl (Cable)
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
Day 4
1
Cardio
1 Set
15 mins
-
2
Dip (Weighted)
3 Sets
20 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
7
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Cardio
1 Set
15-120 mins
-
2
Hanging Toes To Bar
3 Sets
12 Reps
-
3
Cable Crunch
1 Set
-
4
Abs Crunch (Machine)
3 Sets
20 Reps
-
5
Neck Flexion
1 Set
50 Reps
-