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FIT AND FIERCE

by Roktim C.
2 athletes joined

Program Description

Project Phoenix is a structured 16-week full-body strength training program designed for women returning to the gym after a long break. With an emphasis on regaining foundational strength, improving body composition, and boosting confidence, this plan blends intelligent training cycles with targeted nutrition to promote lean muscle gain without fat accumulation.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2025 11:06
  • Last Edited
    Jul 01, 2025 05:24
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
-
2
Lying Leg Curl
2
10-12 reps
-
3
Glute Kickback (Cable)
2
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
15 reps
-
2
Russian Twist
3
20 reps
-
3
Cable Crunch
3
15 reps
-
4
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-12 reps
-
2
Leg Extension
2
10-15 reps
-
3A
Hip Abduction (Band)
1
-
3B
Hip Adductor (Machine)
1
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
2
10-12 reps
-
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Leg Raise (Captain's Chair)
2 Sets
15 Reps
-
2
Russian Twist
3 Sets
20 Reps
-
3
Cable Crunch
3 Sets
15 Reps
-
4
Treadmill
1 Set
20 mins
-
Day 1
1
Goblet Squat
2 Sets
10-12 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Seated Row (Cable)
2 Sets
10-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
10-12 Reps
-
Day 4
1
Leg Raise (Captain's Chair)
2 Sets
15 Reps
-
2
Russian Twist
3 Sets
20 Reps
-
3
Cable Crunch
3 Sets
15 Reps
-
4
Treadmill
1 Set
20 mins
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
8-10 Reps
-
2
Lying Leg Curl
2 Sets
10-12 Reps
-
3
Glute Kickback (Cable)
2 Sets
10-12 Reps
-
4
Push Up
3 Sets
10-12 Reps
-
5
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
Day 5
1
Leg Press (45 Degrees)
2 Sets
10-12 Reps
-
2
Leg Extension
2 Sets
10-15 Reps
-
3A
Hip Abduction (Band)
1 Set
-
3B
Hip Adductor (Machine)
1 Set
-
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Lat Pulldown
2 Sets
10-12 Reps
-
6
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
-