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PPL 6 Day / Week

by Bhavin S.

Program Description

Transform your physique with the PPL 6 Day/Week program, designed to maximize muscle growth and strength in just 6 weeks. This comprehensive routine splits your training into Push, Pull, and Legs, allowing you to target every major muscle group effectively. Commit to six days of focused workouts that will challenge your limits and elevate your performance. Perfect for those ready to take their training to the next level, this program will help you build a balanced, powerful physique. Get ready to push your boundaries and see real results!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 18, 2025 09:49
  • Last Edited
    Nov 18, 2025 09:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Chest
12%
Front Delts
10%
Upper Back
10%
Biceps
9.3%
Middle Delts
8%
Hamstrings
6.6%
Abs
6.1%
Quadriceps
6%
Lats
6%
Glutes
4.7%
Calves
2.5%
Cardio
1.7%
Forearms
1.3%
Lower Back
1.3%
Adductors
1.3%
Rear Delts
0.7%
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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
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Dip (Assisted)
4
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Dip (Assisted)
4
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Dip (Assisted)
4
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Dip (Assisted)
4
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Dip (Assisted)
4
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Dip (Assisted)
4
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
7
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
7
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
7
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
7
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
7
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
7
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Squat (Dumbbell)
4
8-10 reps
-
5
Leg Curl
4
10-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Treadmill
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Squat (Dumbbell)
4
8-10 reps
-
5
Leg Curl
4
10-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Treadmill
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Squat (Dumbbell)
4
8-10 reps
-
5
Leg Curl
4
10-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Treadmill
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Squat (Dumbbell)
4
8-10 reps
-
5
Leg Curl
4
10-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Treadmill
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Squat (Dumbbell)
4
8-10 reps
-
5
Leg Curl
4
10-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Treadmill
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Squat (Dumbbell)
4
8-10 reps
-
5
Leg Curl
4
10-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Treadmill
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Dip (Assisted)
4
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Dip (Assisted)
4
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Dip (Assisted)
4
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Dip (Assisted)
4
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Dip (Assisted)
4
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Dip (Assisted)
4
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
12 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
7
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
7
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
7
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
7
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
7
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
7
Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Squat (Dumbbell)
4
8-10 reps
-
5
Leg Curl
4
10-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Treadmill
1
12 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Squat (Dumbbell)
4
8-10 reps
-
5
Leg Curl
4
10-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Treadmill
1
12 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Squat (Dumbbell)
4
8-10 reps
-
5
Leg Curl
4
10-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Treadmill
1
12 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Squat (Dumbbell)
4
8-10 reps
-
5
Leg Curl
4
10-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Treadmill
1
12 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Squat (Dumbbell)
4
8-10 reps
-
5
Leg Curl
4
10-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Treadmill
1
12 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Squat (Dumbbell)
4
8-10 reps
-
5
Leg Curl
4
10-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Treadmill
1
12 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
4
Dip (Assisted)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
6
Treadmill
1 Set
12 mins
-
Day 2
1
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
6
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Plank
1 Set
1 Set
1 mins
1 mins
-
-
Day 3
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
4
Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Treadmill
1 Set
12 mins
-
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
4
Dip (Assisted)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
6
Treadmill
1 Set
12 mins
-
Day 5
1
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
6
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Plank
1 Set
1 Set
1 mins
1 mins
-
-
Day 6
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
4
Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Treadmill
1 Set
12 mins
-