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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.
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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
-