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Pole Prep Strength PPL

by Sara A.
2 athletes joined

Program Description

A push/pull/leg split with core work added to each day, aimed at building the foundational strength needed to prepare for pole work. Ranges are included for all exercises to go at your own comfort level. In order to progress through each week, add on to your weight or reps from the previous week. The 7th day will incorporate stretches to help you relax, recover, and increase your flexibility and range of motion.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 04, 2026 07:38
  • Last Edited
    Feb 02, 2026 05:48
Muscle Engagement
Front
Back
MuscleSet
Abs
15.7%
Glutes
9.9%
Hamstrings
8.5%
Quadriceps
8.2%
Front Delts
7.2%
Triceps
6.5%
Middle Delts
6.1%
Upper Back
6.1%
Chest
5.8%
Rear Delts
4.4%
Lats
4.4%
Lower Back
3.8%
Biceps
3.1%
Adductors
3.1%
Calves
2%
Forearms
1.7%
Neck
1.4%
Other
1%
Abductors
0.7%
Stretching
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
3
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Plank
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hollow Hold
2
20-40 secs
-
7
Bench Supported Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-15 reps
-
2
Reverse Lunge (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Dumbbell)
3
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Side Plank
2
20-40 secs
-
7
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
5-10 reps
-
2
Shoulder Rolls
1
10 reps
-
3
Neck CARs (Controlled Articular Rotations)
1
5 reps
-
4
Thread The Needle
1
5 reps
-
5
Chest Opener
1
30 secs
-
6
Overhead Tricep Stretch
1
30 secs
-
7
Wall Angels
1
10 reps
-
8
Shoulder CARs (Controlled Articular Rotation)
1
5 reps
-
9
90/90 Hip Stretch
1
30 secs
-
10
Hip Flexor Stretch
1
30 secs
-
11
Seated Forward Fold
1
30 secs
-
12
Frog Stretch
1
30 secs
-
13
Supine Spinal Twist Stretch
1
30 secs
-
14
Child's Pose
1
30 secs
-
15
Standing Side Bend Stretch
1
30 secs
-
16
Wrist Flexor Stretch
1
30 secs
-
17
Wrist Extensor Stretch
1
30 secs
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
5-10 reps
-
2
Shoulder Rolls
1
10 reps
-
3
Neck CARs (Controlled Articular Rotations)
1
5 reps
-
4
Thread The Needle
1
5 reps
-
5
Chest Opener
1
30 secs
-
6
Overhead Tricep Stretch
1
30 secs
-
7
Wall Angels
1
10 reps
-
8
Shoulder CARs (Controlled Articular Rotation)
1
5 reps
-
9
90/90 Hip Stretch
1
30 secs
-
10
Hip Flexor Stretch
1
30 secs
-
11
Seated Forward Fold
1
30 secs
-
12
Frog Stretch
1
30 secs
-
13
Supine Spinal Twist Stretch
1
30 secs
-
14
Child's Pose
1
30 secs
-
15
Standing Side Bend Stretch
1
30 secs
-
16
Wrist Flexor Stretch
1
30 secs
-
17
Wrist Extensor Stretch
1
30 secs
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
5-10 reps
-
2
Shoulder Rolls
1
10 reps
-
3
Neck CARs (Controlled Articular Rotations)
1
5 reps
-
4
Thread The Needle
1
5 reps
-
5
Chest Opener
1
30 secs
-
6
Overhead Tricep Stretch
1
30 secs
-
7
Wall Angels
1
10 reps
-
8
Shoulder CARs (Controlled Articular Rotation)
1
5 reps
-
9
90/90 Hip Stretch
1
30 secs
-
10
Hip Flexor Stretch
1
30 secs
-
11
Seated Forward Fold
1
30 secs
-
12
Frog Stretch
1
30 secs
-
13
Supine Spinal Twist Stretch
1
30 secs
-
14
Child's Pose
1
30 secs
-
15
Standing Side Bend Stretch
1
30 secs
-
16
Wrist Flexor Stretch
1
30 secs
-
17
Wrist Extensor Stretch
1
30 secs
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
5-10 reps
-
2
Shoulder Rolls
1
10 reps
-
3
Neck CARs (Controlled Articular Rotations)
1
5 reps
-
4
Thread The Needle
1
5 reps
-
5
Chest Opener
1
30 secs
-
6
Overhead Tricep Stretch
1
30 secs
-
7
Wall Angels
1
10 reps
-
8
Shoulder CARs (Controlled Articular Rotation)
1
5 reps
-
9
90/90 Hip Stretch
1
30 secs
-
10
Hip Flexor Stretch
1
30 secs
-
11
Seated Forward Fold
1
30 secs
-
12
Frog Stretch
1
30 secs
-
13
Supine Spinal Twist Stretch
1
30 secs
-
14
Child's Pose
1
30 secs
-
15
Standing Side Bend Stretch
1
30 secs
-
16
Wrist Flexor Stretch
1
30 secs
-
17
Wrist Extensor Stretch
1
30 secs
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
5-10 reps
-
2
Shoulder Rolls
1
10 reps
-
3
Neck CARs (Controlled Articular Rotations)
1
5 reps
-
4
Thread The Needle
1
5 reps
-
5
Chest Opener
1
30 secs
-
6
Overhead Tricep Stretch
1
30 secs
-
7
Wall Angels
1
10 reps
-
8
Shoulder CARs (Controlled Articular Rotation)
1
5 reps
-
9
90/90 Hip Stretch
1
30 secs
-
10
Hip Flexor Stretch
1
30 secs
-
11
Seated Forward Fold
1
30 secs
-
12
Frog Stretch
1
30 secs
-
13
Supine Spinal Twist Stretch
1
30 secs
-
14
Child's Pose
1
30 secs
-
15
Standing Side Bend Stretch
1
30 secs
-
16
Wrist Flexor Stretch
1
30 secs
-
17
Wrist Extensor Stretch
1
30 secs
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
5-10 reps
-
2
Shoulder Rolls
1
10 reps
-
3
Neck CARs (Controlled Articular Rotations)
1
5 reps
-
4
Thread The Needle
1
5 reps
-
5
Chest Opener
1
30 secs
-
6
Overhead Tricep Stretch
1
30 secs
-
7
Wall Angels
1
10 reps
-
8
Shoulder CARs (Controlled Articular Rotation)
1
5 reps
-
9
90/90 Hip Stretch
1
30 secs
-
10
Hip Flexor Stretch
1
30 secs
-
11
Seated Forward Fold
1
30 secs
-
12
Frog Stretch
1
30 secs
-
13
Supine Spinal Twist Stretch
1
30 secs
-
14
Child's Pose
1
30 secs
-
15
Standing Side Bend Stretch
1
30 secs
-
16
Wrist Flexor Stretch
1
30 secs
-
17
Wrist Extensor Stretch
1
30 secs
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
5-10 reps
-
2
Shoulder Rolls
1
10 reps
-
3
Neck CARs (Controlled Articular Rotations)
1
5 reps
-
4
Thread The Needle
1
5 reps
-
5
Chest Opener
1
30 secs
-
6
Overhead Tricep Stretch
1
30 secs
-
7
Wall Angels
1
10 reps
-
8
Shoulder CARs (Controlled Articular Rotation)
1
5 reps
-
9
90/90 Hip Stretch
1
30 secs
-
10
Hip Flexor Stretch
1
30 secs
-
11
Seated Forward Fold
1
30 secs
-
12
Frog Stretch
1
30 secs
-
13
Supine Spinal Twist Stretch
1
30 secs
-
14
Child's Pose
1
30 secs
-
15
Standing Side Bend Stretch
1
30 secs
-
16
Wrist Flexor Stretch
1
30 secs
-
17
Wrist Extensor Stretch
1
30 secs
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
5-10 reps
-
2
Shoulder Rolls
1
10 reps
-
3
Neck CARs (Controlled Articular Rotations)
1
5 reps
-
4
Thread The Needle
1
5 reps
-
5
Chest Opener
1
30 secs
-
6
Overhead Tricep Stretch
1
30 secs
-
7
Wall Angels
1
10 reps
-
8
Shoulder CARs (Controlled Articular Rotation)
1
5 reps
-
9
90/90 Hip Stretch
1
30 secs
-
10
Hip Flexor Stretch
1
30 secs
-
11
Seated Forward Fold
1
30 secs
-
12
Frog Stretch
1
30 secs
-
13
Supine Spinal Twist Stretch
1
30 secs
-
14
Child's Pose
1
30 secs
-
15
Standing Side Bend Stretch
1
30 secs
-
16
Wrist Flexor Stretch
1
30 secs
-
17
Wrist Extensor Stretch
1
30 secs
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
10-15 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
7
Plank
2 Sets
30-60 secs
-
Day 2
1
Dumbbell Row
3 Sets
10-15 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
6
Hollow Hold
2 Sets
20-40 secs
-
7
Bench Supported Leg Raise
3 Sets
10-15 Reps
-
Day 3
1
Goblet Squat
3 Sets
10-15 Reps
-
2
Reverse Lunge (Dumbbell)
3 Sets
8-10 Reps
-
3
Hip Thrust (Dumbbell)
3 Sets
10-15 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Side Plank
2 Sets
20-40 secs
-
7
Russian Twist (Dumbbell)
3 Sets
8-10 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
10-15 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
7
Plank
2 Sets
30-60 secs
-
Day 5
1
Dumbbell Row
3 Sets
10-15 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
-
3
Chest Supported Reverse Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
6
Hollow Hold
2 Sets
20-40 secs
-
7
Bench Supported Leg Raise
3 Sets
10-15 Reps
-
Day 6
1
Goblet Squat
3 Sets
10-15 Reps
-
2
Reverse Lunge (Dumbbell)
3 Sets
8-10 Reps
-
3
Hip Thrust (Dumbbell)
3 Sets
10-15 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Side Plank
2 Sets
20-40 secs
-
7
Russian Twist (Dumbbell)
3 Sets
8-10 Reps
-
Day 7
1
Cat Cow Stretch
1 Set
5-10 Reps
-
2
Shoulder Rolls
1 Set
10 Reps
-
3
Neck CARs (Controlled Articular Rotations)
1 Set
5 Reps
-
4
Thread The Needle
1 Set
5 Reps
-
5
Chest Opener
1 Set
30 secs
-
6
Overhead Tricep Stretch
1 Set
30 secs
-
7
Wall Angels
1 Set
10 Reps
-
8
Shoulder CARs (Controlled Articular Rotation)
1 Set
5 Reps
-
9
90/90 Hip Stretch
1 Set
30 secs
-
10
Hip Flexor Stretch
1 Set
30 secs
-
11
Seated Forward Fold
1 Set
30 secs
-
12
Frog Stretch
1 Set
30 secs
-
13
Supine Spinal Twist Stretch
1 Set
30 secs
-
14
Child's Pose
1 Set
30 secs
-
15
Standing Side Bend Stretch
1 Set
30 secs
-
16
Wrist Flexor Stretch
1 Set
30 secs
-
17
Wrist Extensor Stretch
1 Set
30 secs
-