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6 Week Yessis GPP

by Ramiro M.
3 athletes joined

Program Description

Be sure to warm up before beginning. Can be run 3x a week in 2hr sessions or 6x a week in 1hr sessions by chopping workouts in half. Can be run as a 3 week program for intermediate athletes by only running odd weeks. Goals are to: Increase Movement Quality, Capillary Density, Local Aerobic Conditioning, Strength of Ligaments, Tendons, and Support Structures. Good for athletes preparing for a more intensive program or coming off an intensive program/season. Adapted/Pulled from Jake Tuura’s 1x20 online.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 14, 2024 10:30
  • Last Edited
    Jun 18, 2025 10:34

Summary

Transform your fitness journey with the **6 Week Yessis GPP** program, designed to enhance your overall strength and conditioning. Over the course of six weeks, engage in three focused sessions each week, utilizing a variety of exercises that target all major muscle groups. This program features a mix of dumbbell, machine, and bodyweight movements, ensuring a comprehensive approach to building muscle and improving endurance. Get ready to push your limits and achieve your fitness goals with structured workouts that fit seamlessly into your routine!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
18-25 reps
RPE 6
2
Hip Abductor (Machine)
1
18-25 reps
RPE 6
3
Hip Adductor (Machine)
1
18-25 reps
RPE 6
4
Push Up
1
18-25 reps
RPE 6
5
Inverted Row
1
18-25 reps
RPE 6
6
Good Morning
1
18-25 reps
RPE 6
7
Band Knee Drive
1
18-25 reps
RPE 6
8
Band Paw Back
1
18-25 reps
RPE 6
9
Single Arm Shoulder Press
1
18-25 reps
RPE 6
10
High Row
1
18-25 reps
RPE 6
11
Back Extension (Weighted)
1
18-25 reps
RPE 6
12
Sit Up
1
18-25 reps
RPE 6
13
Back Extension (Weighted)
1
18-25 reps
RPE 6
14
Lateral Raise (Dumbbell)
1
18-25 reps
RPE 6
15
Front Raise
1
18-25 reps
RPE 6
16
Rear Delt Fly (Dumbbell)
1
18-25 reps
RPE 6
17
Russian Twist (Dumbbell)
1
18-25 reps
RPE 6
18
Lying Leg Raise
1
18-25 reps
RPE 6
19
Leg Extension
1
18-25 reps
RPE 6
20
Seated Hamstring Curl
1
18-25 reps
RPE 6
21
Bicep Curl (Dumbbell)
1
18-25 reps
RPE 6
22
Tricep Kickback
1
18-25 reps
RPE 6
23
Reverse Bicep Curl (Dumbbell)
1
18-25 reps
RPE 6
24
Standing Calf Raise
1
18-25 reps
RPE 6
25
Banded Tibialis Raise
1
18-25 reps
RPE 6
26
Dumbbell Supination Pronation
1
18-25 reps
RPE 6
27
Wrist Curls
1
18-25 reps
RPE 6
28
Reverse Wrist Curl (Dumbbell)
1
18-25 reps
RPE 6
29
Plate Pinch Drop + Catch
1
18-25 reps
RPE 6
30
Belly+Chest Breathing
1
18-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
18-25 reps
RPE 7
2
Hip Abductor (Machine)
1
18-25 reps
RPE 7
3
Hip Adductor (Machine)
1
18-25 reps
RPE 7
4
Push Up
1
18-25 reps
RPE 7
5
Inverted Row
1
18-25 reps
RPE 7
6
Good Morning
1
18-25 reps
RPE 7
7
Band Knee Drive
1
18-25 reps
RPE 7
8
Band Paw Back
1
18-25 reps
RPE 7
9
Single Arm Shoulder Press
1
18-25 reps
RPE 7
10
High Row
1
18-25 reps
RPE 7
11
Back Extension (Weighted)
1
18-25 reps
RPE 7
12
Sit Up
1
18-25 reps
RPE 7
13
Back Extension (Weighted)
1
18-25 reps
RPE 7
14
Lateral Raise (Dumbbell)
1
18-25 reps
RPE 7
15
Front Raise
1
18-25 reps
RPE 7
16
Rear Delt Fly (Dumbbell)
1
18-25 reps
RPE 7
17
Russian Twist (Dumbbell)
1
18-25 reps
RPE 7
18
Lying Leg Raise
1
18-25 reps
RPE 7
19
Leg Extension
1
18-25 reps
RPE 7
20
Seated Hamstring Curl
1
18-25 reps
RPE 7
21
Bicep Curl (Dumbbell)
1
18-25 reps
RPE 7
22
Tricep Kickback
1
18-25 reps
RPE 7
23
Reverse Bicep Curl (Dumbbell)
1
18-25 reps
RPE 7
24
Standing Calf Raise
1
18-25 reps
RPE 7
25
Banded Tibialis Raise
1
18-25 reps
RPE 7
26
Dumbbell Supination Pronation
1
18-25 reps
RPE 7
27
Wrist Curls
1
18-25 reps
RPE 7
28
Reverse Wrist Curl (Dumbbell)
1
18-25 reps
RPE 7
29
Plate Pinch Drop + Catch
1
18-25 reps
RPE 7
30
Belly+Chest Breathing
1
18-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
15 reps
-
2
Bench Hip Glute
1
15 reps
-
3
Bench Hip Groin
1
15 reps
-
4
Bench Press (Dumbbell)
1
15 reps
-
5
Dumbbell Row
1
15 reps
-
6
Romanian Deadlift (Barbell)
1
15 reps
-
7
Bench Hip Psoas
1
15 reps
-
8
Single Leg Hip Thrust
1
15 reps
-
9
Landmine Press
1
15 reps
-
10
Chin-Up (Bodyweight)
1
15 reps
-
11
Glute-Ham Raise
1
15 reps
-
12
Hanging Leg Raise
1
15 reps
-
13
Squat (Paused)
1
1 mins
-
14
Push Up
1
1 mins
-
15
Split Squat (Bodyweight)
1
1 mins
-
16
Pull-Up (Bodyweight)
1
1 mins
-
17
Back Extension
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
15 reps
-
2
Bench Hip Glute
1
15 reps
-
3
Bench Hip Groin
1
15 reps
-
4
Bench Press (Dumbbell)
1
15 reps
-
5
Dumbbell Row
1
15 reps
-
6
Romanian Deadlift (Barbell)
1
15 reps
-
7
Bench Hip Psoas
1
15 reps
-
8
Single Leg Hip Thrust
1
15 reps
-
9
Landmine Press
1
15 reps
-
10
Chin-Up (Bodyweight)
1
15 reps
-
11
Glute-Ham Raise
1
15 reps
-
12
Hanging Leg Raise
1
15 reps
-
13
Squat (Paused)
1
1 mins
-
14
Push Up
1
1 mins
-
15
Split Squat (Bodyweight)
1
1 mins
-
16
Pull-Up (Bodyweight)
1
1 mins
-
17
Back Extension
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
-
2
Lateral Lunge (Weighted)
1
10 reps
-
3
Bench Press (Barbell)
1
10 reps
-
4
Barbell Row
1
10 reps
-
5
Deadlift (Barbell)
1
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
7
Military Press (Barbell)
1
10 reps
-
8
Chin-Up (Weighted)
1
10 reps
-
9
Glute-Ham Raise
1
10 reps
-
10
Torso Twist
1
10 reps
-
11
Squat (Paused)
1
1.5 mins
-
12
Push Up
1
1.5 mins
-
13
Split Squat (Bodyweight)
1
1.5 mins
-
14
Pull-Up (Bodyweight)
1
1.5 mins
-
15
Back Extension (Weighted)
1
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
-
2
Lateral Lunge (Weighted)
1
10 reps
-
3
Bench Press (Barbell)
1
10 reps
-
4
Barbell Row
1
10 reps
-
5
Deadlift (Barbell)
1
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
7
Military Press (Barbell)
1
10 reps
-
8
Chin-Up (Weighted)
1
10 reps
-
9
Glute-Ham Raise
1
10 reps
-
10
Torso Twist
1
10 reps
-
11
Squat (Paused)
2
1.5 mins
-
12
Push Up
2
1.5 mins
-
13
Split Squat (Bodyweight)
2
1.5 mins
-
14
Pull-Up (Bodyweight)
2
1.5 mins
-
15
Back Extension (Weighted)
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
18-25 reps
RPE 7
2
Hip Abductor (Machine)
1
18-25 reps
RPE 7
3
Hip Adductor (Machine)
1
18-25 reps
RPE 7
4
Push Up
1
18-25 reps
RPE 7
5
Inverted Row
1
18-25 reps
RPE 7
6
Good Morning
1
18-25 reps
RPE 7
7
Band Knee Drive
1
18-25 reps
RPE 7
8
Band Paw Back
1
18-25 reps
RPE 7
9
Single Arm Shoulder Press
1
18-25 reps
RPE 7
10
High Row
1
18-25 reps
RPE 7
11
Back Extension (Weighted)
1
18-25 reps
RPE 7
12
Sit Up
1
18-25 reps
RPE 7
13
Back Extension (Weighted)
1
18-25 reps
RPE 7
14
Lateral Raise (Dumbbell)
1
18-25 reps
RPE 7
15
Front Raise
1
18-25 reps
RPE 7
16
Rear Delt Fly (Dumbbell)
1
18-25 reps
RPE 7
17
Russian Twist (Dumbbell)
1
18-25 reps
RPE 7
18
Lying Leg Raise
1
18-25 reps
RPE 7
19
Leg Extension
1
18-25 reps
RPE 7
20
Seated Hamstring Curl
1
18-25 reps
RPE 7
21
Bicep Curl (Dumbbell)
1
18-25 reps
RPE 7
22
Tricep Kickback
1
18-25 reps
RPE 7
23
Reverse Bicep Curl (Dumbbell)
1
18-25 reps
RPE 7
24
Standing Calf Raise
1
18-25 reps
RPE 7
25
Banded Tibialis Raise
1
18-25 reps
RPE 7
26
Dumbbell Supination Pronation
1
18-25 reps
RPE 7
27
Wrist Curls
1
18-25 reps
RPE 7
28
Reverse Wrist Curl (Dumbbell)
1
18-25 reps
RPE 7
29
Plate Pinch Drop + Catch
1
18-25 reps
RPE 7
30
Belly+Chest Breathing
1
18-25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
18-25 reps
RPE 8
2
Hip Abductor (Machine)
1
18-25 reps
RPE 8
3
Hip Adductor (Machine)
1
18-25 reps
RPE 8
4
Push Up
1
18-25 reps
RPE 8
5
Inverted Row
1
18-25 reps
RPE 8
6
Good Morning
1
18-25 reps
RPE 8
7
Band Knee Drive
1
18-25 reps
RPE 8
8
Band Paw Back
1
18-25 reps
RPE 8
9
Single Arm Shoulder Press
1
18-25 reps
RPE 8
10
High Row
1
18-25 reps
RPE 8
11
Back Extension (Weighted)
1
18-25 reps
RPE 8
12
Sit Up
1
18-25 reps
RPE 8
13
Back Extension (Weighted)
1
18-25 reps
RPE 8
14
Lateral Raise (Dumbbell)
1
18-25 reps
RPE 8
15
Front Raise
1
18-25 reps
RPE 8
16
Rear Delt Fly (Dumbbell)
1
18-25 reps
RPE 8
17
Russian Twist (Dumbbell)
1
18-25 reps
RPE 8
18
Lying Leg Raise
1
18-25 reps
RPE 8
19
Leg Extension
1
18-25 reps
RPE 8
20
Seated Hamstring Curl
1
18-25 reps
RPE 8
21
Bicep Curl (Dumbbell)
1
18-25 reps
RPE 8
22
Tricep Kickback
1
18-25 reps
RPE 8
23
Reverse Bicep Curl (Dumbbell)
1
18-25 reps
RPE 8
24
Standing Calf Raise
1
18-25 reps
RPE 8
25
Banded Tibialis Raise
1
18-25 reps
RPE 8
26
Dumbbell Supination Pronation
1
18-25 reps
RPE 8
27
Wrist Curls
1
18-25 reps
RPE 8
28
Reverse Wrist Curl (Dumbbell)
1
18-25 reps
RPE 8
29
Plate Pinch Drop + Catch
1
18-25 reps
RPE 8
30
Belly+Chest Breathing
1
18-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
15 reps
-
2
Bench Hip Glute
1
15 reps
-
3
Bench Hip Groin
1
15 reps
-
4
Bench Press (Dumbbell)
1
15 reps
-
5
Dumbbell Row
1
15 reps
-
6
Romanian Deadlift (Barbell)
1
15 reps
-
7
Bench Hip Psoas
1
15 reps
-
8
Single Leg Hip Thrust
1
15 reps
-
9
Landmine Press
1
15 reps
-
10
Chin-Up (Bodyweight)
1
15 reps
-
11
Glute-Ham Raise
1
15 reps
-
12
Hanging Leg Raise
1
15 reps
-
13
Squat (Paused)
1
1 mins
-
14
Push Up
1
1 mins
-
15
Split Squat (Bodyweight)
1
1 mins
-
16
Pull-Up (Bodyweight)
1
1 mins
-
17
Back Extension
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
15 reps
-
2
Bench Hip Glute
1
15 reps
-
3
Bench Hip Groin
1
15 reps
-
4
Bench Press (Dumbbell)
1
15 reps
-
5
Dumbbell Row
1
15 reps
-
6
Romanian Deadlift (Barbell)
1
15 reps
-
7
Bench Hip Psoas
1
15 reps
-
8
Single Leg Hip Thrust
1
15 reps
-
9
Landmine Press
1
15 reps
-
10
Chin-Up (Bodyweight)
1
15 reps
-
11
Glute-Ham Raise
1
15 reps
-
12
Hanging Leg Raise
1
15 reps
-
13
Squat (Paused)
1
1 mins
-
14
Push Up
1
1 mins
-
15
Split Squat (Bodyweight)
1
1 mins
-
16
Pull-Up (Bodyweight)
1
1 mins
-
17
Back Extension
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
-
2
Lateral Lunge (Weighted)
1
10 reps
-
3
Bench Press (Barbell)
1
10 reps
-
4
Barbell Row
1
10 reps
-
5
Deadlift (Barbell)
1
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
7
Military Press (Barbell)
1
10 reps
-
8
Chin-Up (Weighted)
1
10 reps
-
9
Glute-Ham Raise
1
10 reps
-
10
Torso Twist
1
10 reps
-
11
Squat (Paused)
1
1.5 mins
-
12
Push Up
1
1.5 mins
-
13
Split Squat (Bodyweight)
1
1.5 mins
-
14
Pull-Up (Bodyweight)
1
1.5 mins
-
15
Back Extension (Weighted)
1
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
-
2
Lateral Lunge (Weighted)
1
10 reps
-
3
Bench Press (Barbell)
1
10 reps
-
4
Barbell Row
1
10 reps
-
5
Deadlift (Barbell)
1
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
7
Military Press (Barbell)
1
10 reps
-
8
Chin-Up (Weighted)
1
10 reps
-
9
Glute-Ham Raise
1
10 reps
-
10
Torso Twist
1
10 reps
-
11
Squat (Paused)
2
1.5 mins
-
12
Push Up
2
1.5 mins
-
13
Split Squat (Bodyweight)
2
1.5 mins
-
14
Pull-Up (Bodyweight)
2
1.5 mins
-
15
Back Extension (Weighted)
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
18-25 reps
RPE 8
2
Hip Abductor (Machine)
1
18-25 reps
RPE 8
3
Hip Adductor (Machine)
1
18-25 reps
RPE 8
4
Push Up
1
18-25 reps
RPE 8
5
Inverted Row
1
18-25 reps
RPE 8
6
Good Morning
1
18-25 reps
RPE 8
7
Band Knee Drive
1
18-25 reps
RPE 8
8
Band Paw Back
1
18-25 reps
RPE 8
9
Single Arm Shoulder Press
1
18-25 reps
RPE 8
10
High Row
1
18-25 reps
RPE 8
11
Back Extension (Weighted)
1
18-25 reps
RPE 8
12
Sit Up
1
18-25 reps
RPE 8
13
Back Extension (Weighted)
1
18-25 reps
RPE 8
14
Lateral Raise (Dumbbell)
1
18-25 reps
RPE 8
15
Front Raise
1
18-25 reps
RPE 8
16
Rear Delt Fly (Dumbbell)
1
18-25 reps
RPE 8
17
Russian Twist (Dumbbell)
1
18-25 reps
RPE 8
18
Lying Leg Raise
1
18-25 reps
RPE 8
19
Leg Extension
1
18-25 reps
RPE 8
20
Seated Hamstring Curl
1
18-25 reps
RPE 8
21
Bicep Curl (Dumbbell)
1
18-25 reps
RPE 8
22
Tricep Kickback
1
18-25 reps
RPE 8
23
Reverse Bicep Curl (Dumbbell)
1
18-25 reps
RPE 8
24
Standing Calf Raise
1
18-25 reps
RPE 8
25
Banded Tibialis Raise
1
18-25 reps
RPE 8
26
Dumbbell Supination Pronation
1
18-25 reps
RPE 8
27
Wrist Curls
1
18-25 reps
RPE 8
28
Reverse Wrist Curl (Dumbbell)
1
18-25 reps
RPE 8
29
Plate Pinch Drop + Catch
1
18-25 reps
RPE 8
30
Belly+Chest Breathing
1
18-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
18-25 reps
RPE 9
2
Hip Abductor (Machine)
1
18-25 reps
RPE 9
3
Hip Adductor (Machine)
1
18-25 reps
RPE 9
4
Push Up
1
18-25 reps
RPE 9
5
Inverted Row
1
18-25 reps
RPE 9
6
Good Morning
1
18-25 reps
RPE 9
7
Band Knee Drive
1
18-25 reps
RPE 9
8
Band Paw Back
1
18-25 reps
RPE 9
9
Single Arm Shoulder Press
1
18-25 reps
RPE 9
10
High Row
1
18-25 reps
RPE 9
11
Back Extension (Weighted)
1
18-25 reps
RPE 9
12
Sit Up
1
18-25 reps
RPE 9
13
Back Extension (Weighted)
1
18-25 reps
RPE 9
14
Lateral Raise (Dumbbell)
1
18-25 reps
RPE 9
15
Front Raise
1
18-25 reps
RPE 9
16
Rear Delt Fly (Dumbbell)
1
18-25 reps
RPE 9
17
Russian Twist (Dumbbell)
1
18-25 reps
RPE 9
18
Lying Leg Raise
1
18-25 reps
RPE 9
19
Leg Extension
1
18-25 reps
RPE 9
20
Seated Hamstring Curl
1
18-25 reps
RPE 9
21
Bicep Curl (Dumbbell)
1
18-25 reps
RPE 9
22
Tricep Kickback
1
18-25 reps
RPE 9
23
Reverse Bicep Curl (Dumbbell)
1
18-25 reps
RPE 9
24
Standing Calf Raise
1
18-25 reps
RPE 9
25
Banded Tibialis Raise
1
18-25 reps
RPE 9
26
Dumbbell Supination Pronation
1
18-25 reps
RPE 9
27
Wrist Curls
1
18-25 reps
RPE 9
28
Reverse Wrist Curl (Dumbbell)
1
18-25 reps
RPE 9
29
Plate Pinch Drop + Catch
1
18-25 reps
RPE 9
30
Belly+Chest Breathing
1
18-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
15 reps
-
2
Bench Hip Glute
1
15 reps
-
3
Bench Hip Groin
1
15 reps
-
4
Bench Press (Dumbbell)
1
15 reps
-
5
Dumbbell Row
1
15 reps
-
6
Romanian Deadlift (Barbell)
1
15 reps
-
7
Bench Hip Psoas
1
15 reps
-
8
Single Leg Hip Thrust
1
15 reps
-
9
Landmine Press
1
15 reps
-
10
Chin-Up (Bodyweight)
1
15 reps
-
11
Glute-Ham Raise
1
15 reps
-
12
Hanging Leg Raise
1
15 reps
-
13
Squat (Paused)
1
1 mins
-
14
Push Up
1
1 mins
-
15
Split Squat (Bodyweight)
1
1 mins
-
16
Pull-Up (Bodyweight)
1
1 mins
-
17
Back Extension
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
15 reps
-
2
Bench Hip Glute
1
15 reps
-
3
Bench Hip Groin
1
15 reps
-
4
Bench Press (Dumbbell)
1
15 reps
-
5
Dumbbell Row
1
15 reps
-
6
Romanian Deadlift (Barbell)
1
15 reps
-
7
Bench Hip Psoas
1
15 reps
-
8
Single Leg Hip Thrust
1
15 reps
-
9
Landmine Press
1
15 reps
-
10
Chin-Up (Bodyweight)
1
15 reps
-
11
Glute-Ham Raise
1
15 reps
-
12
Hanging Leg Raise
1
15 reps
-
13
Squat (Paused)
1
1 mins
-
14
Push Up
1
1 mins
-
15
Split Squat (Bodyweight)
1
1 mins
-
16
Pull-Up (Bodyweight)
1
1 mins
-
17
Back Extension
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
-
2
Lateral Lunge (Weighted)
1
10 reps
-
3
Bench Press (Barbell)
1
10 reps
-
4
Barbell Row
1
10 reps
-
5
Deadlift (Barbell)
1
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
7
Military Press (Barbell)
1
10 reps
-
8
Chin-Up (Weighted)
1
10 reps
-
9
Glute-Ham Raise
1
10 reps
-
10
Torso Twist
1
10 reps
-
11
Squat (Paused)
1
1.5 mins
-
12
Push Up
2
1.5 mins
-
13
Split Squat (Bodyweight)
2
1.5 mins
-
14
Pull-Up (Bodyweight)
2
1.5 mins
-
15
Back Extension (Weighted)
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
-
2
Lateral Lunge (Weighted)
1
10 reps
-
3
Bench Press (Barbell)
1
10 reps
-
4
Barbell Row
1
10 reps
-
5
Deadlift (Barbell)
1
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
7
Military Press (Barbell)
1
10 reps
-
8
Chin-Up (Weighted)
1
10 reps
-
9
Glute-Ham Raise
1
10 reps
-
10
Torso Twist
1
10 reps
-
11
Squat (Paused)
2
1.5 mins
-
12
Push Up
2
1.5 mins
-
13
Split Squat (Bodyweight)
2
1.5 mins
-
14
Pull-Up (Bodyweight)
2
1.5 mins
-
15
Back Extension (Weighted)
2
1.5 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Goblet Squat
1 Set
18-25 Reps
@6
2
Hip Abductor (Machine)
1 Set
18-25 Reps
@6
3
Hip Adductor (Machine)
1 Set
18-25 Reps
@6
4
Push Up
1 Set
18-25 Reps
@6
5
Inverted Row
1 Set
18-25 Reps
@6
6
Good Morning
1 Set
18-25 Reps
@6
7
Band Knee Drive
1 Set
18-25 Reps
@6
8
Band Paw Back
1 Set
18-25 Reps
@6
9
Single Arm Shoulder Press
1 Set
18-25 Reps
@6
10
High Row
1 Set
18-25 Reps
@6
11
Back Extension (Weighted)
1 Set
18-25 Reps
@6
12
Sit Up
1 Set
18-25 Reps
@6
13
Back Extension (Weighted)
1 Set
18-25 Reps
@6
14
Lateral Raise (Dumbbell)
1 Set
18-25 Reps
@6
15
Front Raise
1 Set
18-25 Reps
@6
16
Rear Delt Fly (Dumbbell)
1 Set
18-25 Reps
@6
17
Russian Twist (Dumbbell)
1 Set
18-25 Reps
@6
18
Lying Leg Raise
1 Set
18-25 Reps
@6
19
Leg Extension
1 Set
18-25 Reps
@6
20
Seated Hamstring Curl
1 Set
18-25 Reps
@6
21
Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@6
22
Tricep Kickback
1 Set
18-25 Reps
@6
23
Reverse Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@6
24
Standing Calf Raise
1 Set
18-25 Reps
@6
25
Banded Tibialis Raise
1 Set
18-25 Reps
@6
26
Dumbbell Supination Pronation
1 Set
18-25 Reps
@6
27
Wrist Curls
1 Set
18-25 Reps
@6
28
Reverse Wrist Curl (Dumbbell)
1 Set
18-25 Reps
@6
29
Plate Pinch Drop + Catch
1 Set
18-25 Reps
@6
30
Belly+Chest Breathing
1 Set
18-25 Reps
@6
Day 2
1
Goblet Squat
1 Set
18-25 Reps
@7
2
Hip Abductor (Machine)
1 Set
18-25 Reps
@7
3
Hip Adductor (Machine)
1 Set
18-25 Reps
@7
4
Push Up
1 Set
18-25 Reps
@7
5
Inverted Row
1 Set
18-25 Reps
@7
6
Good Morning
1 Set
18-25 Reps
@7
7
Band Knee Drive
1 Set
18-25 Reps
@7
8
Band Paw Back
1 Set
18-25 Reps
@7
9
Single Arm Shoulder Press
1 Set
18-25 Reps
@7
10
High Row
1 Set
18-25 Reps
@7
11
Back Extension (Weighted)
1 Set
18-25 Reps
@7
12
Sit Up
1 Set
18-25 Reps
@7
13
Back Extension (Weighted)
1 Set
18-25 Reps
@7
14
Lateral Raise (Dumbbell)
1 Set
18-25 Reps
@7
15
Front Raise
1 Set
18-25 Reps
@7
16
Rear Delt Fly (Dumbbell)
1 Set
18-25 Reps
@7
17
Russian Twist (Dumbbell)
1 Set
18-25 Reps
@7
18
Lying Leg Raise
1 Set
18-25 Reps
@7
19
Leg Extension
1 Set
18-25 Reps
@7
20
Seated Hamstring Curl
1 Set
18-25 Reps
@7
21
Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@7
22
Tricep Kickback
1 Set
18-25 Reps
@7
23
Reverse Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@7
24
Standing Calf Raise
1 Set
18-25 Reps
@7
25
Banded Tibialis Raise
1 Set
18-25 Reps
@7
26
Dumbbell Supination Pronation
1 Set
18-25 Reps
@7
27
Wrist Curls
1 Set
18-25 Reps
@7
28
Reverse Wrist Curl (Dumbbell)
1 Set
18-25 Reps
@7
29
Plate Pinch Drop + Catch
1 Set
18-25 Reps
@7
30
Belly+Chest Breathing
1 Set
18-25 Reps
@7
Day 3
1
Goblet Squat
1 Set
18-25 Reps
@8
2
Hip Abductor (Machine)
1 Set
18-25 Reps
@8
3
Hip Adductor (Machine)
1 Set
18-25 Reps
@8
4
Push Up
1 Set
18-25 Reps
@8
5
Inverted Row
1 Set
18-25 Reps
@8
6
Good Morning
1 Set
18-25 Reps
@8
7
Band Knee Drive
1 Set
18-25 Reps
@8
8
Band Paw Back
1 Set
18-25 Reps
@8
9
Single Arm Shoulder Press
1 Set
18-25 Reps
@8
10
High Row
1 Set
18-25 Reps
@8
11
Back Extension (Weighted)
1 Set
18-25 Reps
@8
12
Sit Up
1 Set
18-25 Reps
@8
13
Back Extension (Weighted)
1 Set
18-25 Reps
@8
14
Lateral Raise (Dumbbell)
1 Set
18-25 Reps
@8
15
Front Raise
1 Set
18-25 Reps
@8
16
Rear Delt Fly (Dumbbell)
1 Set
18-25 Reps
@8
17
Russian Twist (Dumbbell)
1 Set
18-25 Reps
@8
18
Lying Leg Raise
1 Set
18-25 Reps
@8
19
Leg Extension
1 Set
18-25 Reps
@8
20
Seated Hamstring Curl
1 Set
18-25 Reps
@8
21
Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@8
22
Tricep Kickback
1 Set
18-25 Reps
@8
23
Reverse Bicep Curl (Dumbbell)
1 Set
18-25 Reps
@8
24
Standing Calf Raise
1 Set
18-25 Reps
@8
25
Banded Tibialis Raise
1 Set
18-25 Reps
@8
26
Dumbbell Supination Pronation
1 Set
18-25 Reps
@8
27
Wrist Curls
1 Set
18-25 Reps
@8
28
Reverse Wrist Curl (Dumbbell)
1 Set
18-25 Reps
@8
29
Plate Pinch Drop + Catch
1 Set
18-25 Reps
@8
30
Belly+Chest Breathing
1 Set
18-25 Reps
@8