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BoostcampPNG

Toner

by Elisha H.

Program Description

Tone

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2025 02:28
  • Last Edited
    Nov 04, 2025 03:37
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.9%
Quadriceps
17.7%
Hamstrings
14.8%
Abs
11.7%
Chest
5.3%
Upper Back
4.8%
Lats
4.5%
Triceps
3.8%
Front Delts
3.7%
Abductors
2.9%
Lower Back
2.6%
Rear Delts
2.2%
Middle Delts
2.2%
Adductors
2.1%
Biceps
1.3%
Cardio
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
4
12 reps
+5 lbs
4
Step-Up (Weighted)
3
10 reps
+5 lbs
5
Glute Kickback (Cable)
4
12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
4
12 reps
+5 lbs
4
Step-Up (Weighted)
3
10 reps
+5 lbs
5
Glute Kickback (Cable)
4
12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
4
12 reps
+5 lbs
4
Step-Up (Weighted)
3
10 reps
+5 lbs
5
Glute Kickback (Cable)
4
12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
4
12 reps
+5 lbs
4
Step-Up (Weighted)
3
10 reps
+5 lbs
5
Glute Kickback (Cable)
4
12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
+5 lbs
3
Romanian Deadlift (Dumbbell)
4
12 reps
+5 lbs
4
Step-Up (Weighted)
3
10 reps
+5 lbs
5
Glute Kickback (Cable)
4
12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Chest Press (Machine)
4
10 reps
+5 lbs
3
Chest Fly (Machine)
3
10 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
10 reps
+5 lbs
5
Tricep Dip (Bodyweight)
3
10 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Chest Press (Machine)
4
10 reps
+5 lbs
3
Chest Fly (Machine)
3
10 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
10 reps
+5 lbs
5
Tricep Dip (Bodyweight)
3
10 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Chest Press (Machine)
4
10 reps
+5 lbs
3
Chest Fly (Machine)
3
10 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
10 reps
+5 lbs
5
Tricep Dip (Bodyweight)
3
10 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Chest Press (Machine)
4
10 reps
+5 lbs
3
Chest Fly (Machine)
3
10 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
10 reps
+5 lbs
5
Tricep Dip (Bodyweight)
3
10 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Chest Press (Machine)
4
10 reps
+5 lbs
3
Chest Fly (Machine)
3
10 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
10 reps
+5 lbs
5
Tricep Dip (Bodyweight)
3
10 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Leg Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Leg Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
+5 lbs
2
Leg Extension
4
12 reps
+5 lbs
3
Leg Curl
4
12 reps
+5 lbs
4
Goblet Squat
4
12 reps
+5 lbs
5
Leg Press
3
12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Leg Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
+5 lbs
2
Leg Extension
4
12 reps
+5 lbs
3
Leg Curl
4
12 reps
+5 lbs
4
Goblet Squat
4
12 reps
+5 lbs
5
Leg Press
3
12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Leg Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
+5 lbs
2
Leg Extension
4
12 reps
+5 lbs
3
Leg Curl
4
12 reps
+5 lbs
4
Goblet Squat
4
12 reps
+5 lbs
5
Leg Press
3
12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Leg Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
+5 lbs
2
Leg Extension
4
12 reps
+5 lbs
3
Leg Curl
4
12 reps
+5 lbs
4
Goblet Squat
4
12 reps
+5 lbs
5
Leg Press
3
12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Leg Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
+5 lbs
2
Leg Extension
4
12 reps
+5 lbs
3
Leg Curl
4
12 reps
+5 lbs
4
Goblet Squat
4
12 reps
+5 lbs
5
Leg Press
3
12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Goblet Squat
4
12 reps
-
5
Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Cable Low Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Cable Low Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+5 lbs
2
Barbell Row
3
10 reps
+5 lbs
3
Cable Low Row
3
10 reps
+5 lbs
4
Rear Delt Fly (Dumbbell)
3
10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Cable Low Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+5 lbs
2
Barbell Row
3
10 reps
+5 lbs
3
Cable Low Row
3
10 reps
+5 lbs
4
Rear Delt Fly (Dumbbell)
3
10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Cable Low Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+5 lbs
2
Barbell Row
3
10 reps
+5 lbs
3
Cable Low Row
3
10 reps
+5 lbs
4
Rear Delt Fly (Dumbbell)
3
10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Cable Low Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+5 lbs
2
Barbell Row
3
10 reps
+5 lbs
3
Cable Low Row
3
10 reps
+5 lbs
4
Rear Delt Fly (Dumbbell)
3
10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Cable Low Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+5 lbs
2
Barbell Row
3
10 reps
+5 lbs
3
Cable Low Row
3
10 reps
+5 lbs
4
Rear Delt Fly (Dumbbell)
3
10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Barbell Row
3
10 reps
-
3
Cable Low Row
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Squat (Dumbbell)
4
12 reps
-
4
Leg Press
4
10 reps
-
5
Hip Abductor (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Squat (Dumbbell)
4
12 reps
-
4
Leg Press
4
10 reps
-
5
Hip Abductor (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
+5 lbs
3
Squat (Dumbbell)
4
12 reps
+5 lbs
4
Leg Press
4
10 reps
+5 lbs
5
Hip Abductor (Machine)
4
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Squat (Dumbbell)
4
12 reps
-
4
Leg Press
4
10 reps
-
5
Hip Abductor (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
+5 lbs
3
Squat (Dumbbell)
4
12 reps
+5 lbs
4
Leg Press
4
10 reps
+5 lbs
5
Hip Abductor (Machine)
4
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Squat (Dumbbell)
4
12 reps
-
4
Leg Press
4
10 reps
-
5
Hip Abductor (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
+5 lbs
3
Squat (Dumbbell)
4
12 reps
+5 lbs
4
Leg Press
4
10 reps
+5 lbs
5
Hip Abductor (Machine)
4
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Squat (Dumbbell)
4
12 reps
-
4
Leg Press
4
10 reps
-
5
Hip Abductor (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
+5 lbs
3
Squat (Dumbbell)
4
12 reps
+5 lbs
4
Leg Press
4
10 reps
+5 lbs
5
Hip Abductor (Machine)
4
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Squat (Dumbbell)
4
12 reps
-
4
Leg Press
4
10 reps
-
5
Hip Abductor (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
+5 lbs
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
+5 lbs
3
Squat (Dumbbell)
4
12 reps
+5 lbs
4
Leg Press
4
10 reps
+5 lbs
5
Hip Abductor (Machine)
4
12 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Squat (Dumbbell)
4
12 reps
-
4
Leg Press
4
10 reps
-
5
Hip Abductor (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3 mins
-
2
Plank with Shoulder Taps
3
0.3 mins
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Bicycle Crunch
3
15 reps
-
5
V-Up
3
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3 mins
-
2
Plank with Shoulder Taps
3
0.3 mins
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Bicycle Crunch
3
15 reps
-
5
V-Up
3
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3 mins
-
2
Plank with Shoulder Taps
3
0.3 mins
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Bicycle Crunch
3
15 reps
-
5
V-Up
3
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3 mins
-
2
Plank with Shoulder Taps
3
0.3 mins
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Bicycle Crunch
3
15 reps
-
5
V-Up
3
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3 mins
-
2
Plank with Shoulder Taps
3
0.3 mins
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Bicycle Crunch
3
15 reps
-
5
V-Up
3
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3 mins
-
2
Plank with Shoulder Taps
3
0.3 mins
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Bicycle Crunch
3
15 reps
-
5
V-Up
3
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3 mins
-
2
Plank with Shoulder Taps
3
0.3 mins
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Bicycle Crunch
3
15 reps
-
5
V-Up
3
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3 mins
-
2
Plank with Shoulder Taps
3
0.3 mins
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Bicycle Crunch
3
15 reps
-
5
V-Up
3
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3 mins
-
2
Plank with Shoulder Taps
3
0.3 mins
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Bicycle Crunch
3
15 reps
-
5
V-Up
3
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3 mins
-
2
Plank with Shoulder Taps
3
0.3 mins
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Bicycle Crunch
3
15 reps
-
5
V-Up
3
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3 mins
-
2
Plank with Shoulder Taps
3
0.3 mins
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Bicycle Crunch
3
15 reps
-
5
V-Up
3
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.3 mins
-
2
Plank with Shoulder Taps
3
0.3 mins
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Bicycle Crunch
3
15 reps
-
5
V-Up
3
15 reps
-
6
Cardio
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Glute Kickback (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Goblet Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Cable Low Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 5
1
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 6
1
Plank
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
-
-
-
2
Plank with Shoulder Taps
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
-
-
-
3
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Bicycle Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
V-Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Cardio
1 Set
30 mins
-