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BoostcampPNG

Athletic build

by Jash S.

Program Description

Haven't really made programs before, just something that works for me, really like the complementary full body days. Not a body building or aesthetics program but great for general fitness

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 08, 2025 04:01
  • Last Edited
    Jul 15, 2025 03:30
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Bench Press (Barbell)
4
12 reps
-
3B
Single Arm Kettlebell Swing
4
20 reps
-
4A
Single Arm Push Press (Dumbbell)
4
8 reps
-
4B
Romanian Deadlift (Barbell)
4
10 reps
-
5A
Hanging Knee Raise
3
-
5B
Skull Crusher (Barbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Pendlay Row
4
8 reps
-
3B
Goblet Squat
4
12 reps
-
4A
Chest Supported Row (Dumbbell)
4
10 reps
-
4B
Hip Thrust (Barbell)
4
10 reps
-
5A
Single Arm Row (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
5C
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Dead Bug
3
10 reps
-
5
Neck Curl
3
15 reps
-
6
Neck Extension
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Wrist Curls
4
25 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Back Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Push Press (Barbell)
4
8 reps
-
3B
Romanian Deadlift (Barbell)
4
8 reps
-
4A
Incline Bench Press (Barbell)
4
10 reps
-
4B
Kettlebell Swing
4
20 reps
-
5A
Ab Wheel
3
5 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
5C
Chest Fly (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3A
Inverted Row
4
-
3B
Reverse Lunge (Dumbbell)
4
10 reps
-
4A
Hanging Knee Raise
3
-
4B
Spider Curl
3
10 reps
-
4C
Single Arm Row (Dumbbell)
3
15 reps
-
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Step-Up (Weighted)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10 reps
-
2
Hip Abductor (Machine)
2
10 reps
-
3
Landmine Twist
4
10 reps
-
4
Neck Curl
3
15 reps
-
5
Neck Extension
3
15 reps
-
6
Wrist Curls
4
25 reps
-
7
Back Extension
3
10 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Seated Calf Raise
3
15 reps
-
10
Dead Bug
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Adductor (Machine)
2 Sets
10 Reps
-
2
Hip Abductor (Machine)
2 Sets
10 Reps
-
3A
Bench Press (Barbell)
4 Sets
12 Reps
-
3B
Single Arm Kettlebell Swing
4 Sets
20 Reps
-
4A
Single Arm Push Press (Dumbbell)
4 Sets
8 Reps
-
4B
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
5A
Hanging Knee Raise
3 Sets
-
5B
Skull Crusher (Barbell)
3 Sets
15 Reps
-
5C
Chest Fly (Cable)
3 Sets
15 Reps
-
Day 2
1
Hip Adductor (Machine)
2 Sets
10 Reps
-
2
Hip Abductor (Machine)
2 Sets
10 Reps
-
3A
Pendlay Row
4 Sets
8 Reps
-
3B
Goblet Squat
4 Sets
12 Reps
-
4A
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
-
4B
Hip Thrust (Barbell)
4 Sets
10 Reps
-
5A
Single Arm Row (Cable)
3 Sets
10 Reps
-
5B
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
5C
Face Pull
3 Sets
20 Reps
-
Day 3
1
Hip Abductor (Machine)
2 Sets
10 Reps
-
2
Hip Adductor (Machine)
2 Sets
10 Reps
-
3
Landmine Twist
4 Sets
10 Reps
-
4
Dead Bug
3 Sets
10 Reps
-
5
Neck Curl
3 Sets
15 Reps
-
6
Neck Extension
3 Sets
15 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-
8
Wrist Curls
4 Sets
25 Reps
-
9
Standing Calf Raise
3 Sets
15 Reps
-
10
Back Extension
3 Sets
10 Reps
-
Day 4
1
Hip Abductor (Machine)
2 Sets
10 Reps
-
2
Hip Adductor (Machine)
2 Sets
10 Reps
-
3A
Push Press (Barbell)
4 Sets
8 Reps
-
3B
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
4A
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
4B
Kettlebell Swing
4 Sets
20 Reps
-
5A
Ab Wheel
3 Sets
5 Reps
-
5B
Overhead Tricep Extension (Dumbbell)
3 Sets
15 Reps
-
5C
Chest Fly (Cable)
3 Sets
15 Reps
-
Day 5
1
Hip Adductor (Machine)
2 Sets
10 Reps
-
2
Hip Abductor (Machine)
2 Sets
10 Reps
-
3A
Inverted Row
4 Sets
-
3B
Reverse Lunge (Dumbbell)
4 Sets
10 Reps
-
4A
Hanging Knee Raise
3 Sets
-
4B
Spider Curl
3 Sets
10 Reps
-
4C
Single Arm Row (Dumbbell)
3 Sets
15 Reps
-
5A
Bent Over Row (Barbell)
4 Sets
8 Reps
-
5B
Step-Up (Weighted)
4 Sets
8 Reps
-
Day 6
1
Hip Adductor (Machine)
2 Sets
10 Reps
-
2
Hip Abductor (Machine)
2 Sets
10 Reps
-
3
Landmine Twist
4 Sets
10 Reps
-
4
Neck Curl
3 Sets
15 Reps
-
5
Neck Extension
3 Sets
15 Reps
-
6
Wrist Curls
4 Sets
25 Reps
-
7
Back Extension
3 Sets
10 Reps
-
8
Standing Calf Raise
3 Sets
15 Reps
-
9
Seated Calf Raise
3 Sets
15 Reps
-
10
Dead Bug
3 Sets
10 Reps
-