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BoostcampPNG

No time to die upper - lower

by Christos P.

Program Description

The purpose of this program is to help you build muscle or maintain it, while spending minimal time training.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 13, 2025 05:17
  • Last Edited
    Jun 22, 2025 02:05
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
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Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
4 Sets
8-10 Reps
@8
2
T-Bar Row
4 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
6-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
6
Shoulder YTWL
3 Sets
10 Reps
-
Day 2
1
Heels Elevated Barbell Small Squat
3 Sets
6-10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@8
4
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@8
5
Standing Calf Raise
4 Sets
AMRAP
@9
Day 3
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8
4
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
5
JM Press
2 Sets
6-10 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
Day 4
1
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@8
4
Standing Calf Raise
3 Sets
AMRAP
@9
5
Side Plank
3 Sets
45 mins
-