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BoostcampPNG

TRS - Trail Running Strentgh

by Marius

Program Description

Build a structurally resilient, fatigue-resistant body capable of sustaining ultra-distance running while maintaining functional strength and aesthetic upper-body development.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 09, 2026 11:39
  • Last Edited
    Apr 09, 2026 12:18
Muscle Engagement
Front
Back
MuscleSet
Abs
10.2%
Upper Back
10.2%
Triceps
9.8%
Glutes
9.8%
Hamstrings
9%
Front Delts
8.2%
Biceps
7.8%
Lats
7.4%
Chest
6.6%
Quadriceps
4.9%
Lower Back
4.9%
Forearms
3.7%
Middle Delts
2.5%
Calves
2.5%
Abductors
1.2%
Rear Delts
1.2%
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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
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Machine)
3
8 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Single Arm Farmer Carry
1
30 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Nordic Curl
3
3 reps
-
6
Side Plank
3
0.5 mins
-
7
Single Leg Calf Raise (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Face Pull
3
15 reps
-
7
Back Extension
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Overhead Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Hanging Leg Raise
1 Set
10 Reps
-
7
Pallof Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Leg Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Single Arm Farmer Carry
1 Set
30 Reps
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Nordic Curl
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
6
Side Plank
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
7
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Hammer Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Back Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-