logo
BoostcampPNG

The Female Gaze

by Utkarsh K.

Program Description

In the spirit of ancient Hellas and Roma, where beauty was kallos — the union of outward grace and inner virtue — this path sculpts the feminine ideal: rounded hips, lifted glutes, slender waist, and harmonious limbs, as Aphrodite herself emerged from the sea. Through disciplined motion and measured fire, reclaim the timeless proportions praised by poets and carved by masters. A body that embodies charis (grace) and eumorphia (perfect form), radiant and unyielding.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2026 10:09
  • Last Edited
    Feb 26, 2026 10:11
Muscle Engagement
Front
Back
MuscleSet
Abs
16.2%
Glutes
13.2%
Hamstrings
10.5%
Quadriceps
9.7%
Triceps
8%
Upper Back
6.7%
Front Delts
6.1%
Middle Delts
4.4%
Lats
4.2%
Rear Delts
3.8%
Adductors
3.6%
Biceps
3.4%
Chest
2.9%
Lower Back
2.1%
Abductors
1.9%
Calves
1.7%
Forearms
1.3%
Other
0.4%
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
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 (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Glute Kickback (Cable)
3
15-20 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Calf Raise (Leg Press)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6A
Plank
3
0.5-1 mins
-
6B
Side Plank
3
0.5-1 mins
-
7
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Lying Leg Raise
4
20 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Pull-Up (Assisted)
1
8-10 reps
-
5
Walk
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15-20 reps
-
4
Leg Press
3
15 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Pallof Press
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
6
Mountain Climber
3
0.5-1 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6A
Plank
1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-
6B
Side Plank
1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-
7
Bicycle Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Push Up
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
2
Lying Leg Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
3
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
4
Pull-Up (Assisted)
1 Set
8-10 Reps
-
5
Walk
1 Set
40 mins
-
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Pallof Press
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 6
1
Dumbbell Thrusters
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Wood Chop
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Mountain Climber
1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-