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BoostcampPNG

10-Week Strength Recomp

by Amy Gwozdecke

Program Description

Build lower-body muscle while supporting fat loss through consistent strength training and daily walking.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 07, 2026 09:22
  • Last Edited
    Feb 20, 2026 01:04
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.3%
Abs
13.2%
Hamstrings
13%
Quadriceps
10.3%
Triceps
5.4%
Front Delts
5.4%
Upper Back
4.6%
Lower Back
4.1%
Abductors
3.8%
Lats
3.8%
Chest
3.6%
Biceps
3.5%
Middle Delts
3.3%
Stretching
3.1%
Rear Delts
2.4%
Adductors
1.6%
Forearms
1.4%
Other
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Dead Bug
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Dead Bug
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Dead Bug
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Dead Bug
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Dead Bug
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Dead Bug
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Dead Bug
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Dead Bug
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Dead Bug
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Incline Walking
1
30 mins
-
7
Knee Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Incline Walking
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Incline Walking
1
30 mins
-
7
Knee Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Incline Walking
1
30 mins
-
7
Knee Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Incline Walking
1
30 mins
-
7
Knee Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Incline Walking
1
30 mins
-
7
Knee Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Incline Walking
1
30 mins
-
7
Knee Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Incline Walking
1
30 mins
-
7
Knee Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Incline Walking
1
30 mins
-
7
Knee Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Incline Walking
1
30 mins
-
7
Knee Raise (Captain's Chair)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Glute Kickback (Cable)
2
15-20 reps
-
6
Pallof Press
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Glute Kickback (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Glute Kickback (Cable)
2
15-20 reps
-
6
Pallof Press
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Glute Kickback (Cable)
2
15-20 reps
-
6
Pallof Press
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Glute Kickback (Cable)
2
15-20 reps
-
6
Pallof Press
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Glute Kickback (Cable)
2
15-20 reps
-
6
Pallof Press
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Glute Kickback (Cable)
2
15-20 reps
-
6
Pallof Press
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Glute Kickback (Cable)
2
15-20 reps
-
6
Pallof Press
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Glute Kickback (Cable)
2
15-20 reps
-
6
Pallof Press
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
10-12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Glute Kickback (Cable)
2
15-20 reps
-
6
Pallof Press
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Dead Bug
3
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Cable Crunch
3
12-15 reps
-
5
Dead Bug
3
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Dead Bug
3
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Dead Bug
3
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Dead Bug
3
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Dead Bug
3
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Dead Bug
3
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Dead Bug
3
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Dead Bug
3
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Dead Bug
3
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
2
12-15 reps
-
3
Hip Abductor (Machine)
2
20 reps
-
4
Glute Kickback (Cable)
2
15-20 reps
-
5
Side Plank
2
1 mins
-
6
Incline Walking
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
2
12-15 reps
-
3
Hip Abductor (Machine)
2
20 reps
-
4
Glute Kickback (Cable)
2
15-20 reps
-
5
Side Plank
2
1 mins
-
6
Incline Walking
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
2
12-15 reps
-
3
Hip Abductor (Machine)
2
20 reps
-
4
Glute Kickback (Cable)
2
15-20 reps
-
5
Side Plank
2
1 mins
-
6
Incline Walking
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
2
12-15 reps
-
3
Hip Abductor (Machine)
2
20 reps
-
4
Glute Kickback (Cable)
2
15-20 reps
-
5
Side Plank
2
1 mins
-
6
Incline Walking
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
2
12-15 reps
-
3
Hip Abductor (Machine)
2
20 reps
-
4
Glute Kickback (Cable)
2
15-20 reps
-
5
Side Plank
2
1 mins
-
6
Incline Walking
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
2
12-15 reps
-
3
Hip Abductor (Machine)
2
20 reps
-
4
Glute Kickback (Cable)
2
15-20 reps
-
5
Side Plank
2
1 mins
-
6
Incline Walking
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
2
12-15 reps
-
3
Hip Abductor (Machine)
2
20 reps
-
4
Glute Kickback (Cable)
2
15-20 reps
-
5
Side Plank
2
1 mins
-
6
Incline Walking
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
2
12-15 reps
-
3
Hip Abductor (Machine)
2
20 reps
-
4
Glute Kickback (Cable)
2
15-20 reps
-
5
Side Plank
2
1 mins
-
6
Incline Walking
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
2
12-15 reps
-
3
Hip Abductor (Machine)
2
20 reps
-
4
Glute Kickback (Cable)
2
15-20 reps
-
5
Side Plank
2
1 mins
-
6
Incline Walking
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
2
12-15 reps
-
3
Hip Abductor (Machine)
2
20 reps
-
4
Glute Kickback (Cable)
2
15-20 reps
-
5
Side Plank
2
1 mins
-
6
Incline Walking
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000-12000 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Hip Thrust (Machine)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
4
Seated Hamstring Curl
3 Sets
10-12 Reps
-
5
Hip Abductor (Machine)
3 Sets
15-20 Reps
-
6
Dead Bug
3 Sets
6-8 Reps
-
Day 2
1
Bent Over Row (Barbell)
4 Sets
6-8 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
6
Incline Walking
1 Set
30 mins
-
7
Knee Raise (Captain's Chair)
2 Sets
8-12 Reps
-
Day 3
1
Walk
1 Set
10000-12000 Reps
-
Day 4
1
Leg Press (45 Degrees)
4 Sets
8-10 Reps
-
2
Step-Up (Weighted)
3 Sets
10 Reps
-
3
Back Extension (Weighted)
3 Sets
10-12 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
-
6
Pallof Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
-
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Cable Crunch
3 Sets
12-15 Reps
-
6
Dead Bug
3 Sets
12-16 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
8-10 Reps
-
2
Hip Thrust (Machine)
2 Sets
12-15 Reps
-
3
Hip Abductor (Machine)
2 Sets
20 Reps
-
4
Glute Kickback (Cable)
2 Sets
15-20 Reps
-
5
Side Plank
2 Sets
1 mins
-
6
Incline Walking
1 Set
30 mins
-
Day 7
1
Walk
1 Set
10000-12000 Reps
-