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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!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.6%
Quadriceps
10.2%
Hamstrings
9.8%
Upper Back
7.6%
Lower Back
6.9%
Lats
6.7%
Abs
6.1%
Front Delts
5.8%
Triceps
5.8%
Chest
5.7%
Other
5.1%
Forearms
3.8%
Adductors
3.4%
Biceps
3.3%
Middle Delts
2.4%
Rear Delts
1%
Abductors
0.9%
Calves
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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