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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
    Jan 04, 2026 06:23
Muscle Engagement
Front
Back
MuscleSet
Glutes
19%
Hamstrings
17.3%
Quadriceps
15.5%
Abs
11.6%
Front Delts
5.3%
Upper Back
4.3%
Chest
4.1%
Triceps
4.1%
Lats
3.7%
Rear Delts
3.1%
Abductors
3.1%
Lower Back
2.4%
Middle Delts
2.4%
Adductors
2.4%
Biceps
1.2%
Cardio
0.4%
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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
1
15 mins
-
2
Plank
3
0.3 mins
-
3
Plank with Shoulder Taps
3
0.3 mins
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Bicycle Crunch
3
15 reps
-
6
V-Up
3
15 reps
-
7
Cardio
1
15 mins
-
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
-
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
-
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
-
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
-
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
-
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
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
-
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
-
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
-
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
-
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
-
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
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
-
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
-
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
-
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
-
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
-
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
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
-
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
-
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
-
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
-
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
-
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
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
-
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
-
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
-
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
-
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
-
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
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
-
Week 1
1 / 12 Weeks
Day 2
1
Hip Thrust (Dumbbell)
4 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
10 Reps
-
5
Glute Kickback (Cable)
4 Sets
12 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Chest Press (Machine)
4 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
Day 4
1
Squat (Dumbbell)
4 Sets
12 Reps
-
2
Leg Extension
4 Sets
12 Reps
-
3
Leg Curl
4 Sets
12 Reps
-
4
Goblet Squat
4 Sets
12 Reps
-
5
Leg Press
3 Sets
12 Reps
-
Day 5
1
Lat Pulldown
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Cable Low Row
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Hip Thrust (Dumbbell)
4 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
-
3
Squat (Dumbbell)
4 Sets
12 Reps
-
4
Leg Press
4 Sets
10 Reps
-
5
Hip Abductor (Machine)
4 Sets
12 Reps
-
Day 1
1
Cardio
1 Set
15 mins
-
2
Plank
3 Sets
0.3 mins
-
3
Plank with Shoulder Taps
3 Sets
0.3 mins
-
4
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
5
Bicycle Crunch
3 Sets
15 Reps
-
6
V-Up
3 Sets
15 Reps
-
7
Cardio
1 Set
15 mins
-