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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 12, 2025 12:08

Summary

Unleash your potential this holiday season with the Jay Q4 Holiday Push, a comprehensive 12-week program designed to elevate your strength and conditioning. Committing just 5 days a week, you’ll tackle a mix of targeted workouts focusing on major muscle groups, including chest, triceps, and legs, while incorporating dynamic cardio sessions. Each workout is crafted to maximize gains and enhance endurance, ensuring you finish strong and ready to take on any challenge. Get ready to transform your physique and boost your fitness level before the new year!
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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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
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
-