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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
    Oct 04, 2025 01:04

Summary

Lana’s Program is a comprehensive 16-week training plan designed to sculpt and strengthen your entire body with a focus on both upper and lower body workouts. Committing to four days a week, you'll engage in a mix of cardio and resistance training, utilizing machines, dumbbells, and bodyweight exercises. Each session is crafted to progressively challenge your muscles, ensuring you build strength and endurance while keeping your workouts fresh and effective. Get ready to transform your fitness journey with a structured approach that delivers results!
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
-