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Bronco's Custom Aesthetics

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Program Description

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Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 26, 2026 05:49
  • Last Edited
    Feb 26, 2026 07:28
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.4%
Glutes
10.6%
Abs
9%
Quadriceps
9%
Upper Back
8.8%
Triceps
7.9%
Front Delts
7.9%
Lats
6.3%
Chest
5.5%
Rear Delts
4.5%
Biceps
4.3%
Middle Delts
3.5%
Lower Back
3.1%
Forearms
2.2%
Stretching
2%
Adductors
1.2%
Abductors
1.2%
Calves
1.2%
Other
0.4%
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BlogBannerPC
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
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Trap Bar)
3
8 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Single Leg Press
3
10 reps
-
8
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Trap Bar)
3
8 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Single Leg Press
3
10 reps
-
8
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Trap Bar)
3
8 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Single Leg Press
3
10 reps
-
8
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Trap Bar)
3
8 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Single Leg Press
3
10 reps
-
8
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Trap Bar)
3
8 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Single Leg Press
3
10 reps
-
8
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Trap Bar)
3
8 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Single Leg Press
3
10 reps
-
8
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Trap Bar)
3
8 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Single Leg Press
3
10 reps
-
8
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Trap Bar)
3
8 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Single Leg Press
3
10 reps
-
8
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Trap Bar)
3
8 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Single Leg Press
3
10 reps
-
8
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Trap Bar)
3
8 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Single Leg Press
3
10 reps
-
8
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Trap Bar)
3
8 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Single Leg Press
3
10 reps
-
8
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Squat (Barbell)
4
4 reps
-
5
Romanian Deadlift (Trap Bar)
3
8 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Single Leg Press
3
10 reps
-
8
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Bench Press (Barbell)
5
3 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
3
10 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Wood Chop
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Bench Press (Barbell)
5
3 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
3
10 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Wood Chop
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Bench Press (Barbell)
5
3 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
3
10 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Wood Chop
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Bench Press (Barbell)
5
3 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
3
10 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Wood Chop
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Bench Press (Barbell)
5
3 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
3
10 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Wood Chop
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Bench Press (Barbell)
5
3 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
3
10 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Wood Chop
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Bench Press (Barbell)
5
3 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
3
10 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Wood Chop
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Bench Press (Barbell)
5
3 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
3
10 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Wood Chop
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Bench Press (Barbell)
5
3 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
3
10 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Wood Chop
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Bench Press (Barbell)
5
3 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
3
10 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Wood Chop
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Bench Press (Barbell)
5
3 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
3
10 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Wood Chop
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Bench Press (Barbell)
5
3 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
3
10 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Wood Chop
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Glute Bridge (Bodyweight)
1
10 reps
-
5
Leg Press
3
10 reps
-
6
Deadlift (Barbell)
5
3 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Hamstring Curl
3
10 reps
-
9
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Glute Bridge (Bodyweight)
1
10 reps
-
5
Leg Press
3
10 reps
-
6
Deadlift (Barbell)
5
3 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Hamstring Curl
3
10 reps
-
9
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Glute Bridge (Bodyweight)
1
10 reps
-
5
Leg Press
3
10 reps
-
6
Deadlift (Barbell)
5
3 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Hamstring Curl
3
10 reps
-
9
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Glute Bridge (Bodyweight)
1
10 reps
-
5
Leg Press
3
10 reps
-
6
Deadlift (Barbell)
5
3 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Hamstring Curl
3
10 reps
-
9
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Glute Bridge (Bodyweight)
1
10 reps
-
5
Leg Press
3
10 reps
-
6
Deadlift (Barbell)
5
3 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Hamstring Curl
3
10 reps
-
9
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Glute Bridge (Bodyweight)
1
10 reps
-
5
Leg Press
3
10 reps
-
6
Deadlift (Barbell)
5
3 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Hamstring Curl
3
10 reps
-
9
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Glute Bridge (Bodyweight)
1
10 reps
-
5
Leg Press
3
10 reps
-
6
Deadlift (Barbell)
5
3 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Hamstring Curl
3
10 reps
-
9
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Glute Bridge (Bodyweight)
1
10 reps
-
5
Leg Press
3
10 reps
-
6
Deadlift (Barbell)
5
3 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Hamstring Curl
3
10 reps
-
9
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Glute Bridge (Bodyweight)
1
10 reps
-
5
Leg Press
3
10 reps
-
6
Deadlift (Barbell)
5
3 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Hamstring Curl
3
10 reps
-
9
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Glute Bridge (Bodyweight)
1
10 reps
-
5
Leg Press
3
10 reps
-
6
Deadlift (Barbell)
5
3 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Hamstring Curl
3
10 reps
-
9
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Glute Bridge (Bodyweight)
1
10 reps
-
5
Leg Press
3
10 reps
-
6
Deadlift (Barbell)
5
3 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Hamstring Curl
3
10 reps
-
9
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
6-10 mins
-
2
Dead Bug
1
8 reps
-
3
Band Pull Apart
1
15-20 reps
-
4
Glute Bridge (Bodyweight)
1
10 reps
-
5
Leg Press
3
10 reps
-
6
Deadlift (Barbell)
5
3 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
8
Hamstring Curl
3
10 reps
-
9
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Farmer's Walk (Weighted)
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
12 reps
-
4
Hamstring Curl
3
12-20 reps
-
5
Incline Walk
1
8-12 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
12 reps
-
4
Hamstring Curl
3
12-20 reps
-
5
Incline Walk
1
8-12 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
12 reps
-
4
Hamstring Curl
3
12-20 reps
-
5
Incline Walk
1
8-12 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
12 reps
-
4
Hamstring Curl
3
12-20 reps
-
5
Incline Walk
1
8-12 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
12 reps
-
4
Hamstring Curl
3
12-20 reps
-
5
Incline Walk
1
8-12 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
12 reps
-
4
Hamstring Curl
3
12-20 reps
-
5
Incline Walk
1
8-12 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
12 reps
-
4
Hamstring Curl
3
12-20 reps
-
5
Incline Walk
1
8-12 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
12 reps
-
4
Hamstring Curl
3
12-20 reps
-
5
Incline Walk
1
8-12 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
12 reps
-
4
Hamstring Curl
3
12-20 reps
-
5
Incline Walk
1
8-12 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
12 reps
-
4
Hamstring Curl
3
12-20 reps
-
5
Incline Walk
1
8-12 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
12 reps
-
4
Hamstring Curl
3
12-20 reps
-
5
Incline Walk
1
8-12 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
8-12 reps
-
3
Walking Lunge (Dumbbell)
2
12 reps
-
4
Hamstring Curl
3
12-20 reps
-
5
Incline Walk
1
8-12 mins
-
6
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
10-20 mins
-
2
Dead Bug
2
6 reps
-
3
Band Pull Apart
2
20 reps
-
4
Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
10-15 reps
-
6
Chest Fly (Cable)
2
12-20 reps
-
7
Cable Low Row
4
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
9
Bicep Curl (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
10-20 mins
-
2
Dead Bug
2
6 reps
-
3
Band Pull Apart
2
20 reps
-
4
Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
10-15 reps
-
6
Chest Fly (Cable)
2
12-20 reps
-
7
Cable Low Row
4
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
9
Bicep Curl (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
10-20 mins
-
2
Dead Bug
2
6 reps
-
3
Band Pull Apart
2
20 reps
-
4
Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
10-15 reps
-
6
Chest Fly (Cable)
2
12-20 reps
-
7
Cable Low Row
4
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
9
Bicep Curl (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
10-20 mins
-
2
Dead Bug
2
6 reps
-
3
Band Pull Apart
2
20 reps
-
4
Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
10-15 reps
-
6
Chest Fly (Cable)
2
12-20 reps
-
7
Cable Low Row
4
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
9
Bicep Curl (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
10-20 mins
-
2
Dead Bug
2
6 reps
-
3
Band Pull Apart
2
20 reps
-
4
Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
10-15 reps
-
6
Chest Fly (Cable)
2
12-20 reps
-
7
Cable Low Row
4
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
9
Bicep Curl (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
10-20 mins
-
2
Dead Bug
2
6 reps
-
3
Band Pull Apart
2
20 reps
-
4
Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
10-15 reps
-
6
Chest Fly (Cable)
2
12-20 reps
-
7
Cable Low Row
4
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
9
Bicep Curl (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
10-20 mins
-
2
Dead Bug
2
6 reps
-
3
Band Pull Apart
2
20 reps
-
4
Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
10-15 reps
-
6
Chest Fly (Cable)
2
12-20 reps
-
7
Cable Low Row
4
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
9
Bicep Curl (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
10-20 mins
-
2
Dead Bug
2
6 reps
-
3
Band Pull Apart
2
20 reps
-
4
Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
10-15 reps
-
6
Chest Fly (Cable)
2
12-20 reps
-
7
Cable Low Row
4
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
9
Bicep Curl (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
10-20 mins
-
2
Dead Bug
2
6 reps
-
3
Band Pull Apart
2
20 reps
-
4
Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
10-15 reps
-
6
Chest Fly (Cable)
2
12-20 reps
-
7
Cable Low Row
4
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
9
Bicep Curl (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
10-20 mins
-
2
Dead Bug
2
6 reps
-
3
Band Pull Apart
2
20 reps
-
4
Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
10-15 reps
-
6
Chest Fly (Cable)
2
12-20 reps
-
7
Cable Low Row
4
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
9
Bicep Curl (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
10-20 mins
-
2
Dead Bug
2
6 reps
-
3
Band Pull Apart
2
20 reps
-
4
Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
10-15 reps
-
6
Chest Fly (Cable)
2
12-20 reps
-
7
Cable Low Row
4
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
9
Bicep Curl (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
1
10-20 mins
-
2
Dead Bug
2
6 reps
-
3
Band Pull Apart
2
20 reps
-
4
Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
10-15 reps
-
6
Chest Fly (Cable)
2
12-20 reps
-
7
Cable Low Row
4
10-15 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
9
Bicep Curl (Cable)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Walk
1 Set
6-10 mins
-
2
Dead Bug
1 Set
8 Reps
-
3
Band Pull Apart
1 Set
15-20 Reps
-
4
Squat (Barbell)
4 Sets
4 Reps
-
5
Romanian Deadlift (Trap Bar)
3 Sets
8 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
7
Single Leg Press
3 Sets
10 Reps
-
8
Face Pull
3 Sets
15 Reps
-
Day 2
1
Incline Walk
1 Set
6-10 mins
-
2
Dead Bug
1 Set
8 Reps
-
3
Band Pull Apart
1 Set
15-20 Reps
-
4
Bench Press (Barbell)
5 Sets
3 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
6
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
8
Wood Chop
2 Sets
15 Reps
-
Day 3
1
Incline Walk
1 Set
6-10 mins
-
2
Dead Bug
1 Set
8 Reps
-
3
Band Pull Apart
1 Set
15-20 Reps
-
4
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
5
Leg Press
3 Sets
10 Reps
-
6
Deadlift (Barbell)
5 Sets
3 Reps
-
7
Calf Raise (Leg Press)
3 Sets
15 Reps
-
8
Hamstring Curl
3 Sets
10 Reps
-
9
Pallof Press
3 Sets
10 Reps
-
Day 4
1
Overhead Press (Barbell)
5 Sets
3 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
-
3
Lateral Raise (Cable)
4 Sets
12 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
5
Farmer's Walk (Weighted)
4 Sets
0.5 mins
-
Day 5
1
Leg Press
3 Sets
12 Reps
-
2
Hip Thrust (Barbell)
1 Set
8-12 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
12-20 Reps
-
5
Incline Walk
1 Set
8-12 mins
-
6
Stretching
1 Set
5 mins
-
Day 6
1
Incline Walk
1 Set
10-20 mins
-
2
Dead Bug
2 Sets
6 Reps
-
3
Band Pull Apart
2 Sets
20 Reps
-
4
Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
5
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
-
6
Chest Fly (Cable)
2 Sets
12-20 Reps
-
7
Cable Low Row
4 Sets
10-15 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
9
Bicep Curl (Cable)
3 Sets
10-15 Reps
-