Program Description
Unlock your potential with the 10 May program, an intense 8-week journey designed for those ready to push their limits. Committing to 7 days a week, this program combines strength training and conditioning to sculpt your physique and boost your performance. Whether you're a beginner or a seasoned lifter, you'll experience progressive workouts that challenge your body and elevate your fitness game. Get ready to transform your routine and achieve lasting results!
Program Overview
- LevelNovice, Beginner
- GoalMuscle
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedMar 25, 2026 03:08
- Last EditedMar 25, 2026 03:09
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.4%
Triceps
11.6%
Quadriceps
10.3%
Abs
10.3%
Middle Delts
9.4%
Hamstrings
8.4%
Upper Back
6.7%
Biceps
6.4%
Glutes
6.4%
Chest
5.2%
Calves
5.2%
Forearms
2.6%
Lats
2.6%
Adductors
1.3%
Rear Delts
0.6%
Lower Back
0.6%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Overhead Press (Machine)
3
12 reps
-
2A
Seated Row (Cable)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Kettlebell Halo
3
1 mins
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Overhead Press (Machine)
3
12 reps
-
2A
Seated Row (Cable)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Kettlebell Halo
3
1 mins
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Overhead Press (Machine)
3
12 reps
-
2A
Seated Row (Cable)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Kettlebell Halo
3
1 mins
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Overhead Press (Machine)
3
12 reps
-
2A
Seated Row (Cable)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Kettlebell Halo
3
1 mins
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Overhead Press (Machine)
3
12 reps
-
2A
Seated Row (Cable)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Kettlebell Halo
3
1 mins
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Overhead Press (Machine)
3
12 reps
-
2A
Seated Row (Cable)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Kettlebell Halo
3
1 mins
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Overhead Press (Machine)
3
12 reps
-
2A
Seated Row (Cable)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Kettlebell Halo
3
1 mins
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Overhead Press (Machine)
3
12 reps
-
2A
Seated Row (Cable)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Kettlebell Halo
3
1 mins
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
1 mins
-
1B
Hammer Curl (Dumbbell)
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Bench Press (Close Grip)
3
6 reps
-
2C
Underhand Fly
3
6 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Kettlebell Halo
2
1 mins
-
5
Kettlebell Swing
3
0.5 mins
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
0.5 mins
-
2
Kettlebell Halo
3
1 mins
-
3
Sumo Squat
3
1 mins
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
15 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Week 1
1 / 8 Weeks
Day 1
1A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
1B
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
2A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Bench Press (Close Grip)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2C
Underhand Fly1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3A
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3B
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Kettlebell Halo1 Set
1 Set
1 mins
1 mins
-
-
5
Kettlebell Swing1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
6
Calf Raise (Bodyweight)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Kettlebell Swing1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
2
Kettlebell Halo1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
3
Sumo Squat1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
4
Leg Extension1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Leg Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Calf Raise (Bodyweight)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Reverse Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1A
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
1B
Overhead Press (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2A
Seated Row (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Kettlebell Halo1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
4
Hip Thrust (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Reverse Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Rest1 Set
-
Day 5
1A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
1B
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
2A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Bench Press (Close Grip)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2C
Underhand Fly1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3A
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3B
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Kettlebell Halo1 Set
1 Set
1 mins
1 mins
-
-
5
Kettlebell Swing1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
6
Calf Raise (Bodyweight)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 6
1
Kettlebell Swing1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
2
Kettlebell Halo1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
3
Sumo Squat1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
4
Leg Extension1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Leg Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Calf Raise (Bodyweight)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Reverse Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 7
1
Rest1 Set
-