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Fat burn

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(1 rating)

Program Description

Lose weight

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 05, 2024 12:43
  • Last Edited
    Jun 18, 2025 09:15

Summary

Ignite your fat-burning journey with this dynamic 12-week program designed for those ready to shed pounds and build strength. Committing just four days a week, you'll engage in a balanced mix of cardio and resistance training, featuring exercises like barbell squats, dumbbell bench presses, and high-intensity runs. Each session is crafted to maximize calorie burn while sculpting lean muscle. Get ready to transform your physique and boost your endurance with every rep and run!
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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
Run
1
5 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
22 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
27 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
22 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
27 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
22 mins
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
27 mins
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
22 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
27 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Run
1 Set
8 mins
@7
2
Squat (Barbell)
3 Sets
10 Reps
@7
3
Leg Curl
3 Sets
15 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@7
5
Calf Raise (Leg Press)
3 Sets
15 Reps
@7
6
Plank
1 Set
1 mins
@7
7
Knee Raise (Captain's Chair)
3 Sets
20 Reps
@7
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Barbell Row
3 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Tricep Extension (Cable)
3 Sets
10 Reps
@7
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@7
Day 4
1
Run
1 Set
5 mins
@7
2
Leg Press
3 Sets
20 Reps
@7
3
Stiff Leg Deadlift
3 Sets
10 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
5
Seated Calf Raise
3 Sets
20 Reps
@7
6
Cable Crunch
3 Sets
20 Reps
@7
7
Russian Twist
3 Sets
20 Reps
@7
Day 1
1
Run
1 Set
5 mins
@7
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
3
One Arm Bent Over Row
3 Sets
10 Reps
@7
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
@7
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7