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Milo baseball program

by Milo David
1 athletes joined

Program Description

To become more athletic and stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 07, 2024 04:50
  • Last Edited
    May 26, 2025 01:56

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
21.3%
Triceps
10.9%
Upper Back
7.4%
Quadriceps
7.3%
Chest
7.1%
Front Delts
6.7%
Biceps
6.7%
Lats
6.2%
Forearms
6.1%
Hamstrings
4.7%
Middle Delts
4.6%
Glutes
3.4%
Rear Delts
2.7%
Calves
2.3%
Adductors
1.7%
Abductors
0.5%
Lower Back
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Reverse Pec Deck
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
8
Tricep Extension (Cable)
4
10 reps
-
9
Plank
3
1.5 mins
-
10
Mountain Climber
3
40 reps
-
11
Plank with Shoulder Taps
3
30 reps
-
12
Abs Crunch (Bodyweight)
3
20 reps
-
13
Bicycle Crunch
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
4
Farmer's Walk (Weighted)
4
1 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Cable)
4
10 reps
-
8
Bicep Curl (Machine)
4
12 reps
-
9
Hammer Curl
4
10 reps
-
10
Plank
3
1.5 mins
-
11
Mountain Climber
3
40 reps
-
12
Plank with Shoulder Taps
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
4
Farmer's Walk (Weighted)
4
1 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Cable)
4
10 reps
-
8
Bicep Curl (Machine)
4
12 reps
-
9
Hammer Curl
4
10 reps
-
10
Plank
3
1.5 mins
-
11
Mountain Climber
3
40 reps
-
12
Plank with Shoulder Taps
3
30 reps
-
13
Bicycle Crunch
3
40 reps
-
14
Abs Crunch (Bodyweight)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
4
Farmer's Walk (Weighted)
4
1 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Cable)
4
10 reps
-
8
Bicep Curl (Machine)
4
12 reps
-
9
Hammer Curl
4
10 reps
-
10
Plank
3
1.5 mins
-
11
Mountain Climber
3
40 reps
-
12
Plank with Shoulder Taps
3
30 reps
-
13
Bicycle Crunch
3
40 reps
-
14
Abs Crunch (Bodyweight)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
4
Farmer's Walk (Weighted)
4
1 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Cable)
4
10 reps
-
8
Bicep Curl (Machine)
4
12 reps
-
9
Hammer Curl
4
10 reps
-
10
Plank
3
1.5 mins
-
11
Mountain Climber
3
40 reps
-
12
Plank with Shoulder Taps
3
30 reps
-
13
Bicycle Crunch
3
40 reps
-
14
Abs Crunch (Bodyweight)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
4
Farmer's Walk (Weighted)
4
1 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Cable)
4
10 reps
-
8
Bicep Curl (Machine)
4
12 reps
-
9
Hammer Curl
4
10 reps
-
10
Plank
3
1.5 mins
-
11
Mountain Climber
3
40 reps
-
12
Plank with Shoulder Taps
3
30 reps
-
13
Bicycle Crunch
3
40 reps
-
14
Abs Crunch (Bodyweight)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
4
Farmer's Walk (Weighted)
4
1 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Cable)
4
10 reps
-
8
Bicep Curl (Machine)
4
12 reps
-
9
Hammer Curl
4
10 reps
-
10
Plank
3
1.5 mins
-
11
Mountain Climber
3
40 reps
-
12
Plank with Shoulder Taps
3
30 reps
-
13
Bicycle Crunch
3
40 reps
-
14
Abs Crunch (Bodyweight)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
4
Farmer's Walk (Weighted)
4
1 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Cable)
4
10 reps
-
8
Bicep Curl (Machine)
4
12 reps
-
9
Hammer Curl
4
10 reps
-
10
Plank
3
1.5 mins
-
11
Mountain Climber
3
40 reps
-
12
Plank with Shoulder Taps
3
30 reps
-
13
Bicycle Crunch
3
40 reps
-
14
Abs Crunch (Bodyweight)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
4
Farmer's Walk (Weighted)
4
1 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Cable)
4
10 reps
-
8
Bicep Curl (Machine)
4
12 reps
-
9
Hammer Curl
4
10 reps
-
10
Plank
3
1.5 mins
-
11
Mountain Climber
3
40 reps
-
12
Plank with Shoulder Taps
3
30 reps
-
13
Bicycle Crunch
3
40 reps
-
14
Abs Crunch (Bodyweight)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
4
Farmer's Walk (Weighted)
4
1 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Cable)
4
10 reps
-
8
Bicep Curl (Machine)
4
12 reps
-
9
Hammer Curl
4
10 reps
-
10
Plank
3
1.5 mins
-
11
Mountain Climber
3
40 reps
-
12
Plank with Shoulder Taps
3
30 reps
-
13
Bicycle Crunch
3
40 reps
-
14
Abs Crunch (Bodyweight)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
4
Farmer's Walk (Weighted)
4
1 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Cable)
4
10 reps
-
8
Bicep Curl (Machine)
4
12 reps
-
9
Hammer Curl
4
10 reps
-
10
Plank
3
1.5 mins
-
11
Mountain Climber
3
40 reps
-
12
Plank with Shoulder Taps
3
30 reps
-
13
Bicycle Crunch
3
40 reps
-
14
Abs Crunch (Bodyweight)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
4
Farmer's Walk (Weighted)
4
1 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Cable)
4
10 reps
-
8
Bicep Curl (Machine)
4
12 reps
-
9
Hammer Curl
4
10 reps
-
10
Plank
3
1.5 mins
-
11
Mountain Climber
3
40 reps
-
12
Plank with Shoulder Taps
3
30 reps
-
13
Bicycle Crunch
3
40 reps
-
14
Abs Crunch (Bodyweight)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
7
Kettlebell Swing
3
12 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Bicycle Crunch
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Chest Supported Row (Machine)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Standing Pullover (Cable)
4
10 reps
-
7
Lying Leg Raise
3
12 reps
-
8
Sit Up
3
20 reps
-
9
Burpee (No Push Up)
3
15 reps
-
10
Wrist Curls
3
12 reps
-
11
Dead Hang
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Cable Low Row
4
10 reps
-
7
Dead Hang
3
1 reps
-
8
Wrist Curls
3
12 reps
-
9
Lying Leg Raise
3
12 reps
-
10
Burpee (No Push Up)
3
15 reps
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Russian Twist
3
20 reps
-
13
Mountain Climber
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Cable Low Row
4
10 reps
-
7
Dead Hang
3
1 reps
-
8
Wrist Curls
3
12 reps
-
9
Lying Leg Raise
3
12 reps
-
10
Burpee (No Push Up)
3
15 reps
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Russian Twist
3
20 reps
-
13
Mountain Climber
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Cable Low Row
4
10 reps
-
7
Dead Hang
3
1 reps
-
8
Wrist Curls
3
12 reps
-
9
Lying Leg Raise
3
12 reps
-
10
Burpee (No Push Up)
3
15 reps
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Russian Twist
3
20 reps
-
13
Mountain Climber
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Cable Low Row
4
10 reps
-
7
Dead Hang
3
1 reps
-
8
Wrist Curls
3
12 reps
-
9
Lying Leg Raise
3
12 reps
-
10
Burpee (No Push Up)
3
15 reps
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Russian Twist
3
20 reps
-
13
Mountain Climber
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Cable Low Row
4
10 reps
-
7
Dead Hang
3
1 reps
-
8
Wrist Curls
3
12 reps
-
9
Lying Leg Raise
3
12 reps
-
10
Burpee (No Push Up)
3
15 reps
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Russian Twist
3
20 reps
-
13
Mountain Climber
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Cable Low Row
4
10 reps
-
7
Dead Hang
3
1 reps
-
8
Wrist Curls
3
12 reps
-
9
Lying Leg Raise
3
12 reps
-
10
Burpee (No Push Up)
3
15 reps
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Russian Twist
3
20 reps
-
13
Mountain Climber
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Cable Low Row
4
10 reps
-
7
Dead Hang
3
1 reps
-
8
Wrist Curls
3
12 reps
-
9
Lying Leg Raise
3
12 reps
-
10
Burpee (No Push Up)
3
15 reps
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Russian Twist
3
20 reps
-
13
Mountain Climber
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Cable Low Row
4
10 reps
-
7
Dead Hang
3
1 reps
-
8
Wrist Curls
3
12 reps
-
9
Lying Leg Raise
3
12 reps
-
10
Burpee (No Push Up)
3
15 reps
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Russian Twist
3
20 reps
-
13
Mountain Climber
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Cable Low Row
4
10 reps
-
7
Dead Hang
3
1 reps
-
8
Wrist Curls
3
12 reps
-
9
Lying Leg Raise
3
12 reps
-
10
Burpee (No Push Up)
3
15 reps
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Russian Twist
3
20 reps
-
13
Mountain Climber
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Cable Low Row
4
10 reps
-
7
Dead Hang
3
1 reps
-
8
Wrist Curls
3
12 reps
-
9
Lying Leg Raise
3
12 reps
-
10
Burpee (No Push Up)
3
15 reps
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Russian Twist
3
20 reps
-
13
Mountain Climber
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Standing Pullover (Cable)
4
10 reps
-
6
Chest Supported Row (Machine)
4
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Dead Hang
3
1 reps
-
9
Lying Leg Raise
3
12 reps
-
10
Sit Up
3
20 reps
-
11
Burpee (No Push Up)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Hamstring Curl
4
10 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Kettlebell Swing
3
12 reps
-
8
Bicycle Crunch
3
40 reps
-
9
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Hamstring Curl
4
10 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Kettlebell Swing
3
12 reps
-
8
Bicycle Crunch
3
40 reps
-
9
Abs Crunch (Bodyweight)
3
20 reps
-
10
Russian Twist
3
20 reps
-
11
Lying Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Hamstring Curl
4
10 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Kettlebell Swing
3
12 reps
-
8
Bicycle Crunch
3
40 reps
-
9
Abs Crunch (Bodyweight)
3
20 reps
-
10
Russian Twist
3
20 reps
-
11
Lying Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Hamstring Curl
4
10 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Kettlebell Swing
3
12 reps
-
8
Bicycle Crunch
3
40 reps
-
9
Abs Crunch (Bodyweight)
3
20 reps
-
10
Russian Twist
3
20 reps
-
11
Lying Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Hamstring Curl
4
10 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Kettlebell Swing
3
12 reps
-
8
Bicycle Crunch
3
40 reps
-
9
Abs Crunch (Bodyweight)
3
20 reps
-
10
Russian Twist
3
20 reps
-
11
Lying Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Hamstring Curl
4
10 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Kettlebell Swing
3
12 reps
-
8
Bicycle Crunch
3
40 reps
-
9
Abs Crunch (Bodyweight)
3
20 reps
-
10
Russian Twist
3
20 reps
-
11
Lying Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Hamstring Curl
4
10 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Kettlebell Swing
3
12 reps
-
8
Bicycle Crunch
3
40 reps
-
9
Abs Crunch (Bodyweight)
3
20 reps
-
10
Russian Twist
3
20 reps
-
11
Lying Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Hamstring Curl
4
10 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Kettlebell Swing
3
12 reps
-
8
Bicycle Crunch
3
40 reps
-
9
Abs Crunch (Bodyweight)
3
20 reps
-
10
Russian Twist
3
20 reps
-
11
Lying Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Hamstring Curl
4
10 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Kettlebell Swing
3
12 reps
-
8
Bicycle Crunch
3
40 reps
-
9
Abs Crunch (Bodyweight)
3
20 reps
-
10
Russian Twist
3
20 reps
-
11
Lying Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Hamstring Curl
4
10 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Kettlebell Swing
3
12 reps
-
8
Bicycle Crunch
3
40 reps
-
9
Abs Crunch (Bodyweight)
3
20 reps
-
10
Russian Twist
3
20 reps
-
11
Lying Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Hamstring Curl
4
10 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Kettlebell Swing
3
12 reps
-
8
Bicycle Crunch
3
40 reps
-
9
Abs Crunch (Bodyweight)
3
20 reps
-
10
Russian Twist
3
20 reps
-
11
Lying Leg Raise
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press
4 Sets
12 Reps
-
2
Leg Extension
4 Sets
12 Reps
-
3
Hip Adductor (Machine)
3 Sets
15 Reps
-
4
Hamstring Curl
4 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
-
7
Kettlebell Swing
3 Sets
12 Reps
-
8
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
9
Bicycle Crunch
3 Sets
40 Reps
-
Day 3
1
Chest Press (Machine)
4 Sets
10 Reps
-
2
Chest Fly (Machine)
4 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
5
Standing Pullover (Cable)
4 Sets
10 Reps
-
6
Chest Supported Row (Machine)
4 Sets
10 Reps
-
7
Wrist Curls
3 Sets
12 Reps
-
8
Dead Hang
3 Sets
1 Reps
-
9
Lying Leg Raise
3 Sets
12 Reps
-
10
Sit Up
3 Sets
20 Reps
-
11
Burpee (No Push Up)
3 Sets
15 Reps
-
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
2
Reverse Pec Deck
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
4
Bicep Curl (Machine)
4 Sets
12 Reps
-
5
Hammer Curl
4 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
8
Tricep Extension (Cable)
4 Sets
10 Reps
-
9
Plank
3 Sets
1.5 mins
-
10
Mountain Climber
3 Sets
40 Reps
-
11
Plank with Shoulder Taps
3 Sets
30 Reps
-
12
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
13
Bicycle Crunch
3 Sets
40 Reps
-