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Moderate Fat Burn & Muscle Gain

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1 athletes joined

Program Description

Progressive overload with a focus in fat burn & gaining muscle.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 22, 2025 05:04
  • Last Edited
    Jul 24, 2025 04:45

Summary

Unlock your potential with the Moderate Fat Burn & Muscle Gain program, a comprehensive 12-week journey designed for those looking to enhance their physique through a balanced approach. With five targeted workouts each week, you'll engage in a mix of strength training and cardio, focusing on major muscle groups to promote fat loss while building lean muscle. This program utilizes a full gym setup, ensuring you have access to a variety of equipment for optimal results. Get ready to transform your body and boost your confidence with every session!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Shoulder YTWL
3
8-12 reps
-
8
Plank (Weighted)
3
1 mins
-
9
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Shoulder YTWL
3
8-12 reps
-
8
Plank (Weighted)
3
1 mins
-
9
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Shoulder YTWL
3
8-12 reps
-
8
Plank (Weighted)
3
1 mins
-
9
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Shoulder YTWL
3
8-12 reps
-
8
Plank (Weighted)
3
1 mins
-
9
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Shoulder YTWL
3
8-12 reps
-
8
Plank (Weighted)
3
1 mins
-
9
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Shoulder YTWL
3
8-12 reps
-
8
Plank (Weighted)
3
1 mins
-
9
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Shoulder YTWL
3
8-12 reps
-
8
Plank (Weighted)
3
1 mins
-
9
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Shoulder YTWL
3
8-12 reps
-
8
Plank (Weighted)
3
1 mins
-
9
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Shoulder YTWL
3
8-12 reps
-
8
Plank (Weighted)
3
1 mins
-
9
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Shoulder YTWL
3
8-12 reps
-
8
Plank (Weighted)
3
1 mins
-
9
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Shoulder YTWL
3
8-12 reps
-
8
Plank (Weighted)
3
1 mins
-
9
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Shoulder YTWL
3
8-12 reps
-
8
Plank (Weighted)
3
1 mins
-
9
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Glute-Ham Raise
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Glute Kickback
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Glute-Ham Raise
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Glute Kickback
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Glute-Ham Raise
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Glute Kickback
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Glute-Ham Raise
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Glute Kickback
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Glute-Ham Raise
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Glute Kickback
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Glute-Ham Raise
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Glute Kickback
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Glute-Ham Raise
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Glute Kickback
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Glute-Ham Raise
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Glute Kickback
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Glute-Ham Raise
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Glute Kickback
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Glute-Ham Raise
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Glute Kickback
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Glute-Ham Raise
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Glute Kickback
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Glute-Ham Raise
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Glute Kickback
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Trap Bar Power Shrug
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Back Extension (Weighted)
3
8-12 reps
-
8
Pallof Press
3
8-12 reps
-
9
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Trap Bar Power Shrug
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Back Extension (Weighted)
3
8-12 reps
-
8
Pallof Press
3
8-12 reps
-
9
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Trap Bar Power Shrug
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Back Extension (Weighted)
3
8-12 reps
-
8
Pallof Press
3
8-12 reps
-
9
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Trap Bar Power Shrug
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Back Extension (Weighted)
3
8-12 reps
-
8
Pallof Press
3
8-12 reps
-
9
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Trap Bar Power Shrug
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Back Extension (Weighted)
3
8-12 reps
-
8
Pallof Press
3
8-12 reps
-
9
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Trap Bar Power Shrug
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Back Extension (Weighted)
3
8-12 reps
-
8
Pallof Press
3
8-12 reps
-
9
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Trap Bar Power Shrug
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Back Extension (Weighted)
3
8-12 reps
-
8
Pallof Press
3
8-12 reps
-
9
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Trap Bar Power Shrug
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Back Extension (Weighted)
3
8-12 reps
-
8
Pallof Press
3
8-12 reps
-
9
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Trap Bar Power Shrug
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Back Extension (Weighted)
3
8-12 reps
-
8
Pallof Press
3
8-12 reps
-
9
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Trap Bar Power Shrug
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Back Extension (Weighted)
3
8-12 reps
-
8
Pallof Press
3
8-12 reps
-
9
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Trap Bar Power Shrug
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Back Extension (Weighted)
3
8-12 reps
-
8
Pallof Press
3
8-12 reps
-
9
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Trap Bar Power Shrug
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Back Extension (Weighted)
3
8-12 reps
-
8
Pallof Press
3
8-12 reps
-
9
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Hip Thrust (Machine)
3
6-8 reps
-
7
Goblet Duck Walk
3
8-10 reps
-
8
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Hip Thrust (Machine)
3
6-8 reps
-
7
Goblet Duck Walk
3
8-10 reps
-
8
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Hip Thrust (Machine)
3
6-8 reps
-
7
Goblet Duck Walk
3
8-10 reps
-
8
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Hip Thrust (Machine)
3
6-8 reps
-
7
Goblet Duck Walk
3
8-10 reps
-
8
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Hip Thrust (Machine)
3
6-8 reps
-
7
Goblet Duck Walk
3
8-10 reps
-
8
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Hip Thrust (Machine)
3
6-8 reps
-
7
Goblet Duck Walk
3
8-10 reps
-
8
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Hip Thrust (Machine)
3
6-8 reps
-
7
Goblet Duck Walk
3
8-10 reps
-
8
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Hip Thrust (Machine)
3
6-8 reps
-
7
Goblet Duck Walk
3
8-10 reps
-
8
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Hip Thrust (Machine)
3
6-8 reps
-
7
Goblet Duck Walk
3
8-10 reps
-
8
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Hip Thrust (Machine)
3
6-8 reps
-
7
Goblet Duck Walk
3
8-10 reps
-
8
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Hip Thrust (Machine)
3
6-8 reps
-
7
Goblet Duck Walk
3
8-10 reps
-
8
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Hip Thrust (Machine)
3
6-8 reps
-
7
Goblet Duck Walk
3
8-10 reps
-
8
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Chest Press (Machine)
1
-
5
Trap Bar Power Shrug
1
-
6
Hip Thrust (Machine)
1
-
7
Goblet March
1
-
8
Plank (Weighted)
1
-
9
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Chest Press (Machine)
1
-
5
Trap Bar Power Shrug
1
-
6
Hip Thrust (Machine)
1
-
7
Goblet March
1
-
8
Plank (Weighted)
1
-
9
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Chest Press (Machine)
1
-
5
Trap Bar Power Shrug
1
-
6
Hip Thrust (Machine)
1
-
7
Goblet March
1
-
8
Plank (Weighted)
1
-
9
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Chest Press (Machine)
1
-
5
Trap Bar Power Shrug
1
-
6
Hip Thrust (Machine)
1
-
7
Goblet March
1
-
8
Plank (Weighted)
1
-
9
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Chest Press (Machine)
1
-
5
Trap Bar Power Shrug
1
-
6
Hip Thrust (Machine)
1
-
7
Goblet March
1
-
8
Plank (Weighted)
1
-
9
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Chest Press (Machine)
1
-
5
Trap Bar Power Shrug
1
-
6
Hip Thrust (Machine)
1
-
7
Goblet March
1
-
8
Plank (Weighted)
1
-
9
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Chest Press (Machine)
1
-
5
Trap Bar Power Shrug
1
-
6
Hip Thrust (Machine)
1
-
7
Goblet March
1
-
8
Plank (Weighted)
1
-
9
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Chest Press (Machine)
1
-
5
Trap Bar Power Shrug
1
-
6
Hip Thrust (Machine)
1
-
7
Goblet March
1
-
8
Plank (Weighted)
1
-
9
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Chest Press (Machine)
1
-
5
Trap Bar Power Shrug
1
-
6
Hip Thrust (Machine)
1
-
7
Goblet March
1
-
8
Plank (Weighted)
1
-
9
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Chest Press (Machine)
1
-
5
Trap Bar Power Shrug
1
-
6
Hip Thrust (Machine)
1
-
7
Goblet March
1
-
8
Plank (Weighted)
1
-
9
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Chest Press (Machine)
1
-
5
Trap Bar Power Shrug
1
-
6
Hip Thrust (Machine)
1
-
7
Goblet March
1
-
8
Plank (Weighted)
1
-
9
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Chest Press (Machine)
1
-
5
Trap Bar Power Shrug
1
-
6
Hip Thrust (Machine)
1
-
7
Goblet March
1
-
8
Plank (Weighted)
1
-
9
Cardio (Zone 2)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
4
Chest Press (Machine)
3 Sets
8-12 Reps
-
5
Tricep Dip (Bodyweight)
3 Sets
8-12 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
7
Shoulder YTWL
3 Sets
8-12 Reps
-
8
Plank (Weighted)
3 Sets
1 mins
-
9
Cardio
1 Set
30 mins
-
Day 5
1
Deadlift (Smith Machine)
1 Set
-
2
Incline Bench Press (Dumbbell)
1 Set
-
3
Romanian Deadlift (Barbell)
1 Set
-
4
Chest Press (Machine)
1 Set
-
5
Trap Bar Power Shrug
1 Set
-
6
Hip Thrust (Machine)
1 Set
-
7
Goblet March
1 Set
-
8
Plank (Weighted)
1 Set
-
9
Cardio (Zone 2)
1 Set
-
Day 2
1
Hip Thrust (Machine)
3 Sets
6-8 Reps
-
2
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
-
3
Glute-Ham Raise
3 Sets
8-12 Reps
-
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
6
Glute Kickback
3 Sets
8-12 Reps
-
7
Hamstring Curl
3 Sets
8-12 Reps
-
8
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
9
Cardio (Zone 2)
1 Set
30 mins
-
Day 3
1
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Trap Bar Power Shrug
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Back Extension (Weighted)
3 Sets
8-12 Reps
-
8
Pallof Press
3 Sets
8-12 Reps
-
9
Cardio
1 Set
30 mins
-
Day 4
1
Squat (Smith Machine)
3 Sets
6-8 Reps
-
2
Leg Press
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
5
Single Leg Press
3 Sets
8-10 Reps
-
6
Hip Thrust (Machine)
3 Sets
6-8 Reps
-
7
Goblet Duck Walk
3 Sets
8-10 Reps
-
8
Cardio (Zone 2)
1 Set
30 mins
-