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Full body strength

by Maria
9 athletes joined

Program Description

Build strength

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 04, 2024 06:41
  • Last Edited
    Jun 18, 2025 09:07

Summary

Transform your physique with this comprehensive 16-week Full Body Strength program designed for all fitness levels. Train three times a week with a balanced mix of compound and isolation exercises that target every major muscle group, ensuring you build strength and muscle effectively. Each session is crafted to enhance your performance, featuring movements like the Sumo Deadlift and Bulgarian Split Squat, paired with instructional videos for optimal technique. Get ready to elevate your strength and achieve your fitness goals!
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
15 reps
-
4
Pull-Up (Band)
3
4 reps
-
5
Push Up
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Lying Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
15 reps
-
4
Pull-Up (Band)
3
4 reps
-
5
Push Up
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Lying Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
15 reps
-
4
Pull-Up (Band)
3
4 reps
-
5
Push Up
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Lying Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
15 reps
-
4
Pull-Up (Band)
3
4 reps
-
5
Push Up
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Lying Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
5 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
5 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
5 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
5 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
6 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
6 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
6 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
6 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Hip Thrust (Dumbbell)
4
18 reps
-
4
Pull-Up (Band)
4
6 reps
-
5
Push Up
4
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Lying Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Hip Thrust (Dumbbell)
4
18 reps
-
4
Pull-Up (Band)
4
6 reps
-
5
Push Up
4
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Lying Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Hip Thrust (Dumbbell)
4
18 reps
-
4
Pull-Up (Band)
4
6 reps
-
5
Push Up
4
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Lying Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Hip Thrust (Dumbbell)
4
18 reps
-
4
Pull-Up (Band)
4
6 reps
-
5
Push Up
4
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Lying Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
3
Glute Kickback (Cable)
3
20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
3
Glute Kickback (Cable)
3
20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
3
Glute Kickback (Cable)
3
20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
3
Glute Kickback (Cable)
3
20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
24 reps
-
3
Glute Kickback (Cable)
4
24 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Cable)
4
12 reps
-
8
Wood Chop
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
24 reps
-
3
Glute Kickback (Cable)
4
24 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Cable)
4
12 reps
-
8
Wood Chop
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
24 reps
-
3
Glute Kickback (Cable)
4
24 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Cable)
4
12 reps
-
8
Wood Chop
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
24 reps
-
3
Glute Kickback (Cable)
4
24 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Cable)
4
12 reps
-
8
Wood Chop
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Goblet Lunge Squat Lunge Combo
3
12 reps
-
4
Straight Arm Pulldown
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Tricep Push Up
3
10 reps
-
8
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Goblet Lunge Squat Lunge Combo
3
12 reps
-
4
Straight Arm Pulldown
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Tricep Push Up
3
10 reps
-
8
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Goblet Lunge Squat Lunge Combo
3
12 reps
-
4
Straight Arm Pulldown
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Tricep Push Up
3
10 reps
-
8
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Goblet Lunge Squat Lunge Combo
3
12 reps
-
4
Straight Arm Pulldown
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Tricep Push Up
3
10 reps
-
8
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
24 reps
-
2
Step-Up (Weighted)
4
12 reps
-
3
Goblet Lunge Squat Lunge Combo
4
15 reps
-
4
Straight Arm Pulldown
4
12 reps
-
5
Face Pull
4
12 reps
-
6
Chest Fly (Cable)
4
12 reps
-
7
Tricep Push Up
4
12 reps
-
8
Pallof Press
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
24 reps
-
2
Step-Up (Weighted)
4
12 reps
-
3
Goblet Lunge Squat Lunge Combo
4
15 reps
-
4
Straight Arm Pulldown
4
12 reps
-
5
Face Pull
4
12 reps
-
6
Chest Fly (Cable)
4
12 reps
-
7
Tricep Push Up
4
12 reps
-
8
Pallof Press
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
24 reps
-
2
Step-Up (Weighted)
4
12 reps
-
3
Goblet Lunge Squat Lunge Combo
4
15 reps
-
4
Straight Arm Pulldown
4
12 reps
-
5
Face Pull
4
12 reps
-
6
Chest Fly (Cable)
4
12 reps
-
7
Tricep Push Up
4
12 reps
-
8
Pallof Press
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
24 reps
-
2
Step-Up (Weighted)
4
12 reps
-
3
Goblet Lunge Squat Lunge Combo
4
15 reps
-
4
Straight Arm Pulldown
4
12 reps
-
5
Face Pull
4
12 reps
-
6
Chest Fly (Cable)
4
12 reps
-
7
Tricep Push Up
4
12 reps
-
8
Pallof Press
4
12 reps
-
Week 1
1 / 16 Weeks
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
24 Reps
-
2
Step-Up (Weighted)
3 Sets
10 Reps
-
3
Goblet Lunge Squat Lunge Combo
3 Sets
12 Reps
-
4
Straight Arm Pulldown
3 Sets
10 Reps
-
5
Face Pull
3 Sets
10 Reps
-
6
Chest Fly (Cable)
3 Sets
10 Reps
-
7
Tricep Push Up
3 Sets
10 Reps
-
8
Pallof Press
3 Sets
10 Reps
-
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
-
3
Glute Kickback (Cable)
3 Sets
20 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Bicep Curl (Cable)
3 Sets
10 Reps
-
8
Wood Chop
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
4
Pull-Up (Band)
3 Sets
4 Reps
-
5
Push Up
3 Sets
10 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
7
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
8
Lying Leg Raise
3 Sets
10 Reps
-