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BoostcampPNG

Lana’s Program

by Riess R.
1 athletes joined

Program Description

Burn calories, gain strength, tone muscles. For women.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 26, 2025 12:19
  • Last Edited
    Sep 26, 2025 12:49
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.3%
Glutes
15%
Hamstrings
13.1%
Triceps
8.6%
Biceps
6.7%
Lower Back
6.1%
Abs
5.3%
Lats
4.8%
Upper Back
4.3%
Chest
4%
Front Delts
3.5%
Other
3.2%
Middle Delts
2.4%
Rear Delts
2.4%
Adductors
1.6%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
5
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Hack Squat
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Walk
1 Set
20 mins
-
2
Chest Press (Machine)
5 Sets
5 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
3 Sets
15 Reps
-
6
Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 1
1
Walk
1 Set
20 mins
-
2
Squat (Barbell)
5 Sets
5 Reps
-
3
Hip Thrust (Machine)
3 Sets
10 Reps
-
4
Back Extension (Weighted)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Lying Leg Curl
3 Sets
15 Reps
-
Day 3
1
Walk
1 Set
20 mins
-
2
Hack Squat
5 Sets
5 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Lying Leg Curl
3 Sets
15 Reps
-
6
Cable Crunch
3 Sets
10 Reps
-
Day 4
1
Walk
1 Set
20 mins
-
2
Deadlift (Barbell)
5 Sets
5 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Bicep Curl (Cable)
3 Sets
15 Reps
-
5
Tricep Extension (Cable)
3 Sets
15 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
-