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BoostcampPNG

Optimus prime

by Fatema S.

Program Description

Hi

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 26, 2026 07:34
  • Last Edited
    Jan 26, 2026 07:40
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.8%
Abs
13.8%
Glutes
11.5%
Triceps
9.2%
Biceps
6.9%
Front Delts
6.9%
Lower Back
4.6%
Quadriceps
4.6%
Abductors
4.6%
Middle Delts
4.6%
Chest
4.6%
Lats
4.6%
Upper Back
4.6%
Cardio
3.1%
Forearms
2.3%
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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
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 Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
-
2
Cardio (LISS)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Leg Extension
1
8 reps
-
4
Hip Abductor (Machine)
1
8 reps
-
5
Preacher Curl (Machine)
1
8 reps
-
6
Shoulder Press (Machine)
1
8 reps
-
7
Tricep Extension (Machine)
1
8 reps
-
8
Pec Deck (Machine)
1
8 reps
-
9
Lat Pulldown
1
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Machine)
2 Sets
8 Reps
-
2
Lying Leg Curl
2 Sets
8 Reps
-
3
Leg Extension
1 Set
8 Reps
-
4
Hip Abductor (Machine)
1 Set
8 Reps
-
5
Preacher Curl (Machine)
1 Set
8 Reps
-
6
Shoulder Press (Machine)
1 Set
8 Reps
-
7
Tricep Extension (Machine)
1 Set
8 Reps
-
8
Pec Deck (Machine)
1 Set
8 Reps
-
9
Lat Pulldown
1 Set
8 Reps
-
Day 3
1
Hip Thrust (Machine)
2 Sets
8 Reps
-
2
Lying Leg Curl
2 Sets
8 Reps
-
3
Leg Extension
1 Set
8 Reps
-
4
Hip Abductor (Machine)
1 Set
8 Reps
-
5
Preacher Curl (Machine)
1 Set
8 Reps
-
6
Shoulder Press (Machine)
1 Set
8 Reps
-
7
Tricep Extension (Machine)
1 Set
8 Reps
-
8
Pec Deck (Machine)
1 Set
8 Reps
-
9
Lat Pulldown
1 Set
8 Reps
-
Day 5
1
Hip Thrust (Machine)
2 Sets
8 Reps
-
2
Lying Leg Curl
2 Sets
8 Reps
-
3
Leg Extension
1 Set
8 Reps
-
4
Hip Abductor (Machine)
1 Set
8 Reps
-
5
Preacher Curl (Machine)
1 Set
8 Reps
-
6
Shoulder Press (Machine)
1 Set
8 Reps
-
7
Tricep Extension (Machine)
1 Set
8 Reps
-
8
Pec Deck (Machine)
1 Set
8 Reps
-
9
Lat Pulldown
1 Set
8 Reps
-
Day 2
1
Decline Crunch (Weighted)
3 Sets
-
2
Cardio (LISS)
1 Set
-
Day 4
1
Decline Crunch (Weighted)
3 Sets
-
2
Cardio (LISS)
1 Set
-