Program Description
Join the Girl Gang Gains program for a transformative 4-week journey designed specifically for women looking to build strength and confidence. With a commitment of just 7 days a week, this program combines targeted resistance training and dynamic workouts to sculpt your physique and elevate your fitness game. Whether you’re a beginner or looking to level up, you’ll find the support and motivation to push your limits and achieve those gains. Embrace the challenge and become part of a community that empowers you to thrive!
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedDec 08, 2025 11:07
- Last EditedDec 08, 2025 11:11
Muscle Engagement
Front
Back
MuscleSet
Abs
14%
Glutes
12.5%
Hamstrings
8.7%
Upper Back
8.7%
Quadriceps
5.8%
Lower Back
5.8%
Triceps
5.8%
Front Delts
5.8%
Lats
5.8%
Biceps
4.8%
Chest
3.9%
Rear Delts
3.9%
Middle Delts
3.9%
Abductors
2.9%
Forearms
2.4%
Calves
1.9%
Adductors
1.9%
Cardio
1.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Calf Raise (Leg Press)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Lying Leg Curl
4
8 reps
-
7
Glute Kickback
8
8 reps
-
8
Hip Adductor (Machine)
4
8 reps
-
9
Hip Abductor (Machine)
4
8 reps
-
10
Back Extension (Weighted)
4
8 reps
-
11
Stair Master
1
15 mins
-
12
Treadmill
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Calf Raise (Leg Press)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Lying Leg Curl
4
8 reps
-
7
Glute Kickback
8
8 reps
-
8
Hip Adductor (Machine)
4
8 reps
-
9
Hip Abductor (Machine)
4
8 reps
-
10
Back Extension (Weighted)
4
8 reps
-
11
Stair Master
1
15 mins
-
12
Treadmill
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Calf Raise (Leg Press)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Lying Leg Curl
4
8 reps
-
7
Glute Kickback
8
8 reps
-
8
Hip Adductor (Machine)
4
8 reps
-
9
Hip Abductor (Machine)
4
8 reps
-
10
Back Extension (Weighted)
4
8 reps
-
11
Stair Master
1
15 mins
-
12
Treadmill
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Calf Raise (Leg Press)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Lying Leg Curl
4
8 reps
-
7
Glute Kickback
8
8 reps
-
8
Hip Adductor (Machine)
4
8 reps
-
9
Hip Abductor (Machine)
4
8 reps
-
10
Back Extension (Weighted)
4
8 reps
-
11
Stair Master
1
15 mins
-
12
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
12 reps
-
2
Sit Up
4
12 reps
-
3
Plank
4
1 mins
-
4
Side Plank
8
1 mins
-
5
Torso Rotation
8
8 reps
-
6
Cable Crunch
4
8 reps
-
7
Lying Leg Raise
2
20 reps
-
8
Alternating Leg Raises
2
20 reps
-
9
Flitter Kicks
2
20 reps
-
10
Dead Bugs
2
20 reps
-
11
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
12 reps
-
2
Sit Up
4
12 reps
-
3
Plank
4
1 mins
-
4
Side Plank
8
1 mins
-
5
Torso Rotation
8
8 reps
-
6
Cable Crunch
4
8 reps
-
7
Lying Leg Raise
2
20 reps
-
8
Alternating Leg Raises
2
20 reps
-
9
Flitter Kicks
2
20 reps
-
10
Dead Bugs
2
20 reps
-
11
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
12 reps
-
2
Sit Up
4
12 reps
-
3
Plank
4
1 mins
-
4
Side Plank
8
1 mins
-
5
Torso Rotation
8
8 reps
-
6
Cable Crunch
4
8 reps
-
7
Lying Leg Raise
2
20 reps
-
8
Alternating Leg Raises
2
20 reps
-
9
Flitter Kicks
2
20 reps
-
10
Dead Bugs
2
20 reps
-
11
Treadmill
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
12 reps
-
2
Sit Up
4
12 reps
-
3
Plank
4
1 mins
-
4
Side Plank
8
1 mins
-
5
Torso Rotation
8
8 reps
-
6
Cable Crunch
4
8 reps
-
7
Lying Leg Raise
2
20 reps
-
8
Alternating Leg Raises
2
20 reps
-
9
Flitter Kicks
2
20 reps
-
10
Dead Bugs
2
20 reps
-
11
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Machine)
4
8 reps
-
3
Rear Delt Fly (Machine)
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Lat Pulldown
4
8 reps
-
6
Bicep Curl (Cable)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
8 reps
-
8
Face Pull
4
8 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
10
Lateral Raise (Dumbbell)
4
8 reps
-
11
Overhead Press (Machine)
4
8 reps
-
12
Back Extension (Weighted)
4
8 reps
-
13
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Machine)
4
8 reps
-
3
Rear Delt Fly (Machine)
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Lat Pulldown
4
8 reps
-
6
Bicep Curl (Cable)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
8 reps
-
8
Face Pull
4
8 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
10
Lateral Raise (Dumbbell)
4
8 reps
-
11
Overhead Press (Machine)
4
8 reps
-
12
Back Extension (Weighted)
4
8 reps
-
13
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Machine)
4
8 reps
-
3
Rear Delt Fly (Machine)
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Lat Pulldown
4
8 reps
-
6
Bicep Curl (Cable)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
8 reps
-
8
Face Pull
4
8 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
10
Lateral Raise (Dumbbell)
4
8 reps
-
11
Overhead Press (Machine)
4
8 reps
-
12
Back Extension (Weighted)
4
8 reps
-
13
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Machine)
4
8 reps
-
3
Rear Delt Fly (Machine)
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Lat Pulldown
4
8 reps
-
6
Bicep Curl (Cable)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
8 reps
-
8
Face Pull
4
8 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
10
Lateral Raise (Dumbbell)
4
8 reps
-
11
Overhead Press (Machine)
4
8 reps
-
12
Back Extension (Weighted)
4
8 reps
-
13
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Calf Raise (Leg Press)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Lying Leg Curl
4
8 reps
-
7
Glute Kickback
8
8 reps
-
8
Hip Adductor (Machine)
4
8 reps
-
9
Hip Abductor (Machine)
4
8 reps
-
10
Back Extension (Weighted)
4
8 reps
-
11
Stair Master
1
15 mins
-
12
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Calf Raise (Leg Press)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Lying Leg Curl
4
8 reps
-
7
Glute Kickback
8
8 reps
-
8
Hip Adductor (Machine)
4
8 reps
-
9
Hip Abductor (Machine)
4
8 reps
-
10
Back Extension (Weighted)
4
8 reps
-
11
Stair Master
1
15 mins
-
12
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Calf Raise (Leg Press)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Lying Leg Curl
4
8 reps
-
7
Glute Kickback
8
8 reps
-
8
Hip Adductor (Machine)
4
8 reps
-
9
Hip Abductor (Machine)
4
8 reps
-
10
Back Extension (Weighted)
4
8 reps
-
11
Stair Master
1
15 mins
-
12
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Calf Raise (Leg Press)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Leg Extension
4
8 reps
-
6
Lying Leg Curl
4
8 reps
-
7
Glute Kickback
8
8 reps
-
8
Hip Adductor (Machine)
4
8 reps
-
9
Hip Abductor (Machine)
4
8 reps
-
10
Back Extension (Weighted)
4
8 reps
-
11
Stair Master
1
15 mins
-
12
Treadmill
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Machine)
4
8 reps
-
3
Rear Delt Fly (Machine)
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Lat Pulldown
4
8 reps
-
6
Bicep Curl (Cable)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
8 reps
-
8
Face Pull
4
8 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
10
Lateral Raise (Dumbbell)
4
8 reps
-
11
Overhead Press (Machine)
4
8 reps
-
12
Back Extension (Weighted)
4
8 reps
-
13
Decline Crunch (Weighted)
4
12 reps
-
14
Sit Up
4
12 reps
-
15
Plank
4
1 mins
-
16
Side Plank
4
1 mins
-
17
Torso Rotation
8
8 reps
-
18
Cable Crunch
4
8 reps
-
19
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Machine)
4
8 reps
-
3
Rear Delt Fly (Machine)
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Lat Pulldown
4
8 reps
-
6
Bicep Curl (Cable)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
8 reps
-
8
Face Pull
4
8 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
10
Lateral Raise (Dumbbell)
4
8 reps
-
11
Overhead Press (Machine)
4
8 reps
-
12
Back Extension (Weighted)
4
8 reps
-
13
Decline Crunch (Weighted)
4
12 reps
-
14
Sit Up
4
12 reps
-
15
Plank
4
1 mins
-
16
Side Plank
4
1 mins
-
17
Torso Rotation
8
8 reps
-
18
Cable Crunch
4
8 reps
-
19
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Machine)
4
8 reps
-
3
Rear Delt Fly (Machine)
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Lat Pulldown
4
8 reps
-
6
Bicep Curl (Cable)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
8 reps
-
8
Face Pull
4
8 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
10
Lateral Raise (Dumbbell)
4
8 reps
-
11
Overhead Press (Machine)
4
8 reps
-
12
Back Extension (Weighted)
4
8 reps
-
13
Decline Crunch (Weighted)
4
12 reps
-
14
Sit Up
4
12 reps
-
15
Plank
4
1 mins
-
16
Side Plank
4
1 mins
-
17
Torso Rotation
8
8 reps
-
18
Cable Crunch
4
8 reps
-
19
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Machine)
4
8 reps
-
3
Rear Delt Fly (Machine)
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Lat Pulldown
4
8 reps
-
6
Bicep Curl (Cable)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
8 reps
-
8
Face Pull
4
8 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
10
Lateral Raise (Dumbbell)
4
8 reps
-
11
Overhead Press (Machine)
4
8 reps
-
12
Back Extension (Weighted)
4
8 reps
-
13
Decline Crunch (Weighted)
4
12 reps
-
14
Sit Up
4
12 reps
-
15
Plank
4
1 mins
-
16
Side Plank
4
1 mins
-
17
Torso Rotation
8
8 reps
-
18
Cable Crunch
4
8 reps
-
19
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Leg Press1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Calf Raise (Leg Press)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Hip Thrust (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Leg Extension1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Lying Leg Curl1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7
Glute Kickback1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
-
-
-
8
Hip Adductor (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
9
Hip Abductor (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
10
Back Extension (Weighted)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
11
Stair Master1 Set
15 mins
-
12
Treadmill1 Set
45 mins
-
Day 2
1
Decline Crunch (Weighted)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Sit Up1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Plank1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
4
Side Plank1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
-
-
-
5
Torso Rotation1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
-
-
-
6
Cable Crunch1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7
Lying Leg Raise1 Set
1 Set
20 Reps
20 Reps
-
-
8
Alternating Leg Raises1 Set
1 Set
20 Reps
20 Reps
-
-
9
Flitter Kicks1 Set
1 Set
20 Reps
20 Reps
-
-
10
Dead Bugs1 Set
1 Set
20 Reps
20 Reps
-
-
11
Treadmill1 Set
45 mins
-
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Chest Fly (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Lat Pulldown1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
8
Face Pull1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
9
Pull-Up (Neutral Grip, Bodyweight)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
10
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
11
Overhead Press (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
12
Back Extension (Weighted)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
13
Treadmill1 Set
45 mins
-
Day 4
1
Leg Press1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Calf Raise (Leg Press)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Hip Thrust (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Leg Extension1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Lying Leg Curl1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7
Glute Kickback1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
-
-
-
8
Hip Adductor (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
9
Hip Abductor (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
10
Back Extension (Weighted)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
11
Stair Master1 Set
15 mins
-
12
Treadmill1 Set
45 mins
-
Day 5
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Chest Fly (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Lat Pulldown1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
8
Face Pull1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
9
Pull-Up (Neutral Grip, Bodyweight)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
10
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
11
Overhead Press (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
12
Back Extension (Weighted)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
13
Decline Crunch (Weighted)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
14
Sit Up1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
15
Plank1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
16
Side Plank1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
17
Torso Rotation1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
-
-
-
18
Cable Crunch1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
19
Treadmill1 Set
30 mins
-
Day 6
1
Treadmill1 Set
45 mins
-
Day 7
1
Treadmill1 Set
45 mins
-