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BoostcampPNG

75 Hard Workout Plan

by
4 athletes joined

Program Description

7 day split plan for 75 hard users This is primarily your workout in the gym. Add a second outside workout to full fill 75 hard daily tasks

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 08, 2024 03:46
  • Last Edited
    Jul 29, 2024 10:30
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Chest Press (Machine)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Bent Over Row (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Bicep Curl (Machine)
3
12 reps
8
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Chest Press (Machine)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Bent Over Row (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Bicep Curl (Machine)
3
12 reps
8
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Chest Press (Machine)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Bent Over Row (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Bicep Curl (Machine)
3
12 reps
8
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Chest Press (Machine)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Bent Over Row (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Bicep Curl (Machine)
3
12 reps
8
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Chest Press (Machine)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Bent Over Row (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Bicep Curl (Machine)
3
12 reps
8
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Chest Press (Machine)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Bent Over Row (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Bicep Curl (Machine)
3
12 reps
8
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Chest Press (Machine)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Bent Over Row (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Bicep Curl (Machine)
3
12 reps
8
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Chest Press (Machine)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Bent Over Row (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Bicep Curl (Machine)
3
12 reps
8
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Chest Press (Machine)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Bent Over Row (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Bicep Curl (Machine)
3
12 reps
8
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Chest Press (Machine)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Bent Over Row (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
7
Bicep Curl (Machine)
3
12 reps
8
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Squat (Smith Machine)
3
12 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press
3
15 reps
5
Standing Calf Raise
3
15 reps
6
Wall Sit
3
1 mins
7
Russian Twist
3
20 reps
8
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Squat (Smith Machine)
3
12 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press
3
15 reps
5
Standing Calf Raise
3
15 reps
6
Wall Sit
3
1 mins
7
Russian Twist
3
20 reps
8
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Squat (Smith Machine)
3
12 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press
3
15 reps
5
Standing Calf Raise
3
15 reps
6
Wall Sit
3
1 mins
7
Russian Twist
3
20 reps
8
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Squat (Smith Machine)
3
12 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press
3
15 reps
5
Standing Calf Raise
3
15 reps
6
Wall Sit
3
1 mins
7
Russian Twist
3
20 reps
8
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Squat (Smith Machine)
3
12 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press
3
15 reps
5
Standing Calf Raise
3
15 reps
6
Wall Sit
3
1 mins
7
Russian Twist
3
20 reps
8
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Squat (Smith Machine)
3
12 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press
3
15 reps
5
Standing Calf Raise
3
15 reps
6
Wall Sit
3
1 mins
7
Russian Twist
3
20 reps
8
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Squat (Smith Machine)
3
12 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press
3
15 reps
5
Standing Calf Raise
3
15 reps
6
Wall Sit
3
1 mins
7
Russian Twist
3
20 reps
8
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Squat (Smith Machine)
3
12 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press
3
15 reps
5
Standing Calf Raise
3
15 reps
6
Wall Sit
3
1 mins
7
Russian Twist
3
20 reps
8
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Squat (Smith Machine)
3
12 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press
3
15 reps
5
Standing Calf Raise
3
15 reps
6
Wall Sit
3
1 mins
7
Russian Twist
3
20 reps
8
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Squat (Smith Machine)
3
12 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press
3
15 reps
5
Standing Calf Raise
3
15 reps
6
Wall Sit
3
1 mins
7
Russian Twist
3
20 reps
8
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Med Ball Slam
3
20 reps
3
Wood Chop
3
12 reps
4
Side Bend (Dumbbell)
3
15 reps
5
Sit Up
3
20 reps
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
7
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Med Ball Slam
3
20 reps
3
Wood Chop
3
12 reps
4
Side Bend (Dumbbell)
3
15 reps
5
Sit Up
3
20 reps
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
7
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Med Ball Slam
3
20 reps
3
Wood Chop
3
12 reps
4
Side Bend (Dumbbell)
3
15 reps
5
Sit Up
3
20 reps
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
7
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Med Ball Slam
3
20 reps
3
Wood Chop
3
12 reps
4
Side Bend (Dumbbell)
3
15 reps
5
Sit Up
3
20 reps
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
7
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Med Ball Slam
3
20 reps
3
Wood Chop
3
12 reps
4
Side Bend (Dumbbell)
3
15 reps
5
Sit Up
3
20 reps
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
7
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Med Ball Slam
3
20 reps
3
Wood Chop
3
12 reps
4
Side Bend (Dumbbell)
3
15 reps
5
Sit Up
3
20 reps
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
7
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Med Ball Slam
3
20 reps
3
Wood Chop
3
12 reps
4
Side Bend (Dumbbell)
3
15 reps
5
Sit Up
3
20 reps
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
7
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Med Ball Slam
3
20 reps
3
Wood Chop
3
12 reps
4
Side Bend (Dumbbell)
3
15 reps
5
Sit Up
3
20 reps
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
7
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Med Ball Slam
3
20 reps
3
Wood Chop
3
12 reps
4
Side Bend (Dumbbell)
3
15 reps
5
Sit Up
3
20 reps
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
7
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Med Ball Slam
3
20 reps
3
Wood Chop
3
12 reps
4
Side Bend (Dumbbell)
3
15 reps
5
Sit Up
3
20 reps
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
7
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Lat Pulldown
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Overhead Extension (Dumbbell)
3
15 reps
7
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Lat Pulldown
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Overhead Extension (Dumbbell)
3
15 reps
7
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Lat Pulldown
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Overhead Extension (Dumbbell)
3
15 reps
7
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Lat Pulldown
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Overhead Extension (Dumbbell)
3
15 reps
7
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Lat Pulldown
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Overhead Extension (Dumbbell)
3
15 reps
7
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Lat Pulldown
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Overhead Extension (Dumbbell)
3
15 reps
7
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Lat Pulldown
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Overhead Extension (Dumbbell)
3
15 reps
7
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Lat Pulldown
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Overhead Extension (Dumbbell)
3
15 reps
7
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Lat Pulldown
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Overhead Extension (Dumbbell)
3
15 reps
7
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Lat Pulldown
3
12 reps
3
Chest Fly (Dumbbell)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Overhead Extension (Dumbbell)
3
15 reps
7
Stretching
1
10 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Deadlift (Smith Machine)
3
12 reps
3
Step-Up (Weighted)
3
12 reps
4
Leg Curl
3
15 reps
5
Goblet Squat
3
15 reps
6
Standing Calf Raise
3
15 reps
7
Stretching
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Deadlift (Smith Machine)
3
12 reps
3
Step-Up (Weighted)
3
12 reps
4
Leg Curl
3
15 reps
5
Goblet Squat
3
15 reps
6
Standing Calf Raise
3
15 reps
7
Stretching
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Deadlift (Smith Machine)
3
12 reps
3
Step-Up (Weighted)
3
12 reps
4
Leg Curl
3
15 reps
5
Goblet Squat
3
15 reps
6
Standing Calf Raise
3
15 reps
7
Stretching
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Deadlift (Smith Machine)
3
12 reps
3
Step-Up (Weighted)
3
12 reps
4
Leg Curl
3
15 reps
5
Goblet Squat
3
15 reps
6
Standing Calf Raise
3
15 reps
7
Stretching
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Deadlift (Smith Machine)
3
12 reps
3
Step-Up (Weighted)
3
12 reps
4
Leg Curl
3
15 reps
5
Goblet Squat
3
15 reps
6
Standing Calf Raise
3
15 reps
7
Stretching
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Deadlift (Smith Machine)
3
12 reps
3
Step-Up (Weighted)
3
12 reps
4
Leg Curl
3
15 reps
5
Goblet Squat
3
15 reps
6
Standing Calf Raise
3
15 reps
7
Stretching
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Deadlift (Smith Machine)
3
12 reps
3
Step-Up (Weighted)
3
12 reps
4
Leg Curl
3
15 reps
5
Goblet Squat
3
15 reps
6
Standing Calf Raise
3
15 reps
7
Stretching
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Deadlift (Smith Machine)
3
12 reps
3
Step-Up (Weighted)
3
12 reps
4
Leg Curl
3
15 reps
5
Goblet Squat
3
15 reps
6
Standing Calf Raise
3
15 reps
7
Stretching
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Deadlift (Smith Machine)
3
12 reps
3
Step-Up (Weighted)
3
12 reps
4
Leg Curl
3
15 reps
5
Goblet Squat
3
15 reps
6
Standing Calf Raise
3
15 reps
7
Stretching
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light cardio (Treadmill Or Rowing machine)
1
10 mins
2
Deadlift (Smith Machine)
3
12 reps
3
Step-Up (Weighted)
3
12 reps
4
Leg Curl
3
15 reps
5
Goblet Squat
3
15 reps
6
Standing Calf Raise
3
15 reps
7
Stretching
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
Week 1
1 / 10 Weeks
Day 3
1
Light cardio (Treadmill Or Rowing machine)
1 Set
10 mins
2
Med Ball Slam
3 Sets
20 Reps
3
Wood Chop
3 Sets
12 Reps
4
Side Bend (Dumbbell)
3 Sets
15 Reps
5
Sit Up
3 Sets
20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
7
Stretching
1 Set
10 mins
Day 2
1
Light cardio (Treadmill Or Rowing machine)
1 Set
10 mins
2
Squat (Smith Machine)
3 Sets
12 Reps
3
Lunge (Dumbbell)
3 Sets
12 Reps
4
Leg Press
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Wall Sit
3 Sets
1 mins
7
Russian Twist
3 Sets
20 Reps
8
Stretching
1 Set
10 mins
Day 1
1
Light cardio (Treadmill Or Rowing machine)
1 Set
10 mins
2
Chest Press (Machine)
3 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Bicep Curl (Machine)
3 Sets
12 Reps
8
Stretching
1 Set
10 mins
Day 4
1
Yoga
1 Set
45 mins
Day 5
1
Light cardio (Treadmill Or Rowing machine)
1 Set
10 mins
2
Lat Pulldown
3 Sets
12 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Shoulder Press (Machine)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
15 Reps
6
Overhead Extension (Dumbbell)
3 Sets
15 Reps
7
Stretching
1 Set
10 mins
Day 6
1
Light cardio (Treadmill Or Rowing machine)
1 Set
10 mins
2
Deadlift (Smith Machine)
3 Sets
12 Reps
3
Step-Up (Weighted)
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Goblet Squat
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps
7
Stretching
1 Set
Day 7
1
Yoga
1 Set
45 mins