Program Description
THIS IS SPARTA: GOD TIER is a 16-week transformation protocol designed for those who want to look like a legend and perform like an athlete. Moving beyond standard bodybuilding, this program focuses on building Structural Armor—prioritizing a thick neck, a steel core, and an explosive posterior chain. Through a strategic blend of heavy compound lifting, plyometric power, and functional carries, you will develop a physique that is as durable as it is aesthetic. Whether you are a combat athlete looking for a physical edge or a lifter ready to reach "God Tier" status, this is your blueprint for raw, utilitarian power.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Powerlifting, Bodyweight Fitness, Olympic Weightlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJan 17, 2026 07:34
- Last EditedJan 17, 2026 10:31
Muscle Engagement
Front
Back
MuscleSet
Abs
21%
Glutes
10.1%
Upper Back
9.7%
Quadriceps
9.5%
Hamstrings
8.5%
Front Delts
6.3%
Lats
5.7%
Lower Back
5.5%
Triceps
4.4%
Forearms
4.3%
Biceps
3.4%
Neck
3.4%
Chest
2.4%
Middle Delts
2.3%
Adductors
1.4%
Rear Delts
0.9%
Other
0.6%
Abductors
0.3%
Olympic
0.3%
Calves
0.2%
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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
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
1A
Chest Press (Machine)
3
8 reps
-
1B
Lateral Raise (Cable)
3
10 reps
-
1C
Tricep Rope Push Down (Cable)
3
10 reps
-
1D
Abs Crunch (Weighted)
3
10 reps
-
2A
Lat Pulldown
3
8 reps
-
2B
Bicep Curl (Cable)
3
10 reps
-
2C
Seated Row (Cable)
3
8 reps
-
2D
Russian Twist (Dumbbell)
3
10 reps
-
3A
Leg Press
3
8 reps
-
3B
Deadlift (Smith Machine)
3
8 reps
-
3C
Split Squat (Smith Machine)
3
10 reps
-
3D
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
8 reps
-
1B
Reverse Pec Deck
3
10 reps
-
1C
Overhead Tricep Extension (Cable)
3
10 reps
-
1D
Plank
3
1 mins
-
2A
Underhand Lat Pulldown
3
8 reps
-
2B
Hammer Curl (Cable)
3
10 reps
-
2C
Chest Supported Row (Machine)
3
8 reps
-
2D
Side Plank
3
1 mins
-
3A
Squat (Smith Machine)
3
8 reps
-
3B
Hamstring Curl
3
10 reps
-
3C
Single Leg Press
3
8 reps
-
3D
Reverse Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8 reps
-
1B
Lateral Raise (Cable)
3
10 reps
-
1C
Tricep Rope Push Down (Cable)
3
10 reps
-
1D
Abs Crunch (Weighted)
3
10 reps
-
2A
Lat Pulldown
3
8 reps
-
2B
Bicep Curl (Cable)
3
10 reps
-
2C
Seated Row (Cable)
3
8 reps
-
2D
Russian Twist (Dumbbell)
3
10 reps
-
3A
Leg Press
3
8 reps
-
3B
Deadlift (Smith Machine)
3
8 reps
-
3C
Split Squat (Smith Machine)
3
10 reps
-
3D
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
8 reps
-
1B
Reverse Pec Deck
3
10 reps
-
1C
Overhead Tricep Extension (Cable)
3
10 reps
-
1D
Plank
3
1 mins
-
2A
Underhand Lat Pulldown
3
8 reps
-
2B
Hammer Curl (Cable)
3
10 reps
-
2C
Chest Supported Row (Machine)
3
8 reps
-
2D
Side Plank
3
1 mins
-
3A
Squat (Smith Machine)
3
8 reps
-
3B
Hamstring Curl
3
10 reps
-
3C
Single Leg Press
3
8 reps
-
3D
Reverse Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
5 reps
-
3
Lunge (Barbell)
3
5 reps
-
4
Trap Bar Deadlift
3
5 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Hanging Oblique Knee Raise
3
10 reps
-
6C
Lying Leg Raise
3
10 reps
-
6D
Back Extension
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
-
2
Underhand Lat Pulldown
3
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
4
Trap Bar Deadlift
3
5 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Russian Twist (Dumbbell)
3
10 reps
-
6C
Lying Leg Raise
3
10 reps
-
6D
Back Extension
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
5 reps
-
3
Lunge (Dumbbell)
3
5 reps
-
4
Trap Bar Deadlift
3
5 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Hanging Oblique Knee Raise
3
10 reps
-
6C
Lying Leg Raise
3
10 reps
-
6D
Back Extension
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Underhand Lat Pulldown
3
5 reps
-
3
Lunge (Barbell)
3
5 reps
-
4
Trap Bar Deadlift
3
5 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Russian Twist (Dumbbell)
3
10 reps
-
6C
Hanging Knee Raise
3
10 reps
-
6D
Back Extension
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Explosive Push Ups
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
2A
Lateral Jump
3
10 reps
-
2B
Med Ball Slam
3
10 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
AMRAP
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
10 reps
-
4C
Hanging Knee Raise
3
10 reps
-
4D
Back Extension
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lying Chest Pass Med Ball Throw
3
10 reps
-
1B
Chin-Up (Bodyweight)
3
8 reps
-
2A
Jump Switch Lunge
3
10 reps
-
2B
Kettlebell Swing
3
10 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Suitcase Carry
3
AMRAP
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Hanging Oblique Knee Raise
3
10 reps
-
4C
Lying Leg Raise
3
10 reps
-
4D
Back Extension
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
2A
Lateral Box Jump
3
10 reps
-
2B
Med Ball Slam
3
10 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
AMRAP
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
10 reps
-
4C
Hanging Knee Raise
3
10 reps
-
4D
Back Extension
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Explosive Push Ups
3
10 reps
-
1B
Chin-Up (Bodyweight)
3
10 reps
-
2A
Jump Switch Lunge
3
10 reps
-
2B
Kettlebell Swing
3
10 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Suitcase Carry
3
AMRAP
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Hanging Oblique Knee Raise
3
10 reps
-
4C
Lying Leg Raise
3
10 reps
-
4D
Back Extension
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
20 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
1C
Lunge (Dumbbell)
3
20 reps
-
1D
Deadlift (Dumbbell)
3
20 reps
-
2A
Landmine Twist
3
10 reps
-
2B
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Russian Twist
3
20 reps
-
3C
Hanging Knee Raise
3
20 reps
-
3D
Back Extension
3
20 reps
-
3E
Neck Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Narrow Push Up
3
20 reps
-
1B
Chin-Up (Bodyweight)
3
10 reps
-
1C
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
1D
Deadlift (Dumbbell)
3
20 reps
-
2A
Lateral Med Ball Slam
3
10 reps
-
2B
Suitcase Carry
3
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Hanging Oblique Knee Raise
3
20 reps
-
3C
Lying Leg Raise
3
20 reps
-
3D
Back Extension
3
20 reps
-
3E
Neck Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
1C
Walking Lunge
3
20 reps
-
1D
Deadlift (Dumbbell)
3
20 reps
-
2A
Landmine Twist
3
10 reps
-
2B
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Russian Twist
3
20 reps
-
3C
Hanging Knee Raise
3
20 reps
-
3D
Back Extension
3
20 reps
-
3E
Neck Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
20 reps
-
1B
Chin-Up (Bodyweight)
3
10 reps
-
1C
Bulgarian Split Squat (Bodyweight)
3
20 reps
-
1D
Deadlift (Dumbbell)
3
20 reps
-
2A
Lateral Med Ball Slam
3
10 reps
-
2B
Suitcase Carry
3
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Hanging Oblique Knee Raise
3
20 reps
-
3C
Lying Leg Raise
3
20 reps
-
3D
Back Extension
3
20 reps
-
3E
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
8 reps
-
1B
Reverse Pec Deck
3
10 reps
-
1C
Overhead Tricep Extension (Cable)
3
10 reps
-
1D
Plank
3
1 mins
-
2A
Underhand Lat Pulldown
3
8 reps
-
2B
Hammer Curl (Cable)
3
10 reps
-
2C
Chest Supported Row (Machine)
3
8 reps
-
2D
Side Plank
3
1 mins
-
3A
Squat (Smith Machine)
3
8 reps
-
3B
Hamstring Curl
3
10 reps
-
3C
Single Leg Press
3
8 reps
-
3D
Reverse Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8 reps
-
1B
Lateral Raise (Cable)
3
10 reps
-
1C
Tricep Rope Push Down (Cable)
3
10 reps
-
1D
Abs Crunch (Weighted)
3
10 reps
-
2A
Lat Pulldown
3
8 reps
-
2B
Bicep Curl (Cable)
3
10 reps
-
2C
Seated Row (Cable)
3
8 reps
-
2D
Russian Twist (Dumbbell)
3
10 reps
-
3A
Leg Press
3
8 reps
-
3B
Deadlift (Smith Machine)
3
8 reps
-
3C
Split Squat (Smith Machine)
3
10 reps
-
3D
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
8 reps
-
1B
Reverse Pec Deck
3
10 reps
-
1C
Overhead Tricep Extension (Cable)
3
10 reps
-
1D
Plank
3
1 mins
-
2A
Underhand Lat Pulldown
3
8 reps
-
2B
Hammer Curl (Cable)
3
10 reps
-
2C
Chest Supported Row (Machine)
3
8 reps
-
2D
Side Plank
3
1 mins
-
3A
Squat (Smith Machine)
3
8 reps
-
3B
Hamstring Curl
3
10 reps
-
3C
Single Leg Press
3
8 reps
-
3D
Reverse Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8 reps
-
1B
Lateral Raise (Cable)
3
10 reps
-
1C
Tricep Rope Push Down (Cable)
3
10 reps
-
1D
Abs Crunch (Weighted)
3
10 reps
-
2A
Lat Pulldown
3
8 reps
-
2B
Bicep Curl (Cable)
3
10 reps
-
2C
Seated Row (Cable)
3
8 reps
-
2D
Russian Twist (Dumbbell)
3
10 reps
-
3A
Leg Press
3
8 reps
-
3B
Deadlift (Smith Machine)
3
8 reps
-
3C
Split Squat (Smith Machine)
3
10 reps
-
3D
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5 reps
-
2
Bent Over Row (Dumbbell)
3
5 reps
-
3
Zercher Squat (Barbell)
3
5 reps
-
4
Hip Thrust (Machine)
3
5 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Plank
3
1 mins
-
6B
Side Plank
3
1 mins
-
6C
Reverse Plank
3
1 mins
-
6D
Neck Extension
3
10 reps
-
6E
Good Morning
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Single Leg Hip Thrust
3
5 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Plank
3
1 mins
-
6B
Side Plank
3
1 mins
-
6C
Reverse Plank
3
1 mins
-
6D
Good Morning
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5 reps
-
2
Bent Over Row (Barbell)
3
5 reps
-
3
Zercher Squat (Barbell)
3
5 reps
-
4
Hip Thrust (Machine)
3
5 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Plank
3
1 mins
-
6B
Side Plank
3
1 mins
-
6C
Reverse Plank
3
1 mins
-
6D
Good Morning
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5 reps
-
2
Single Arm Row (Dumbbell)
3
5 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Single Leg Hip Thrust
3
5 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Plank
3
1 mins
-
6B
Side Plank
3
1 mins
-
6C
Reverse Plank
3
1 mins
-
6D
Good Morning
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
3
10 reps
-
1B
Inverted Row
3
10 reps
-
2A
Broad Jump
3
10 reps
-
2B
Kettlebell Swing
3
10 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Suitcase Carry
3
AMRAP
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
3
10 reps
-
1B
Inverted Row
3
10 reps
-
2A
Jump Squat
3
10 reps
-
2B
Med Ball Slam
3
10 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
AMRAP
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
3
10 reps
-
1B
Inverted Row
3
10 reps
-
2A
Box Jump
3
10 reps
-
2B
Kettlebell Swing
3
10 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Suitcase Carry
3
AMRAP
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
3
10 reps
-
1B
Inverted Row
3
10 reps
-
2A
Jump Squat
3
10 reps
-
2B
Med Ball Slam
3
10 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
AMRAP
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
20 reps
-
1B
Inverted Row
3
20 reps
-
1C
Zercher Squat (Barbell)
3
20 reps
-
1D
Hip Thrust (Machine)
3
20 reps
-
2A
Lateral Med Ball Slam
3
10 reps
-
2B
Suitcase Carry
3
AMRAP
-
3A
Plank
3
1 mins
-
3B
Side Plank
3
1 mins
-
3C
Reverse Plank
3
1 mins
-
3D
Good Morning (Bodyweight)
3
20 reps
-
3E
Neck Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
15 reps
-
1B
Inverted Row
3
20 reps
-
1C
Squat (Barbell)
3
20 reps
-
1D
Single Leg Hip Thrust
3
15 reps
-
2A
Landmine Twist
3
10 reps
-
2B
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Plank
3
1 mins
-
3B
Side Plank
3
1 mins
-
3C
Reverse Plank
3
1 mins
-
3D
Good Morning (Bodyweight)
3
20 reps
-
3E
Neck Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
20 reps
-
1B
Inverted Row
3
20 reps
-
1C
Zercher Squat (Barbell)
3
20 reps
-
1D
Hip Thrust (Machine)
3
20 reps
-
2A
Lateral Med Ball Slam
3
10 reps
-
2B
Suitcase Carry
3
AMRAP
-
3A
Plank
3
1 mins
-
3B
Side Plank
3
1 mins
-
3C
Reverse Plank
3
1 mins
-
3D
Good Morning
3
20 reps
-
3E
Neck Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
15 reps
-
1B
Inverted Row
3
20 reps
-
1C
Squat (Barbell)
3
20 reps
-
1D
Single Leg Hip Thrust
3
20 reps
-
2A
Landmine Twist
3
10 reps
-
2B
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Plank
3
1 mins
-
3B
Side Plank
3
1 mins
-
3C
Reverse Plank
3
1 mins
-
3D
Good Morning (Bodyweight)
3
20 reps
-
3E
Neck Extension
3
20 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Chest Press (Machine)3 Sets
8 Reps
-
1B
Lateral Raise (Cable)3 Sets
10 Reps
-
1C
Tricep Rope Push Down (Cable)3 Sets
10 Reps
-
1D
Abs Crunch (Weighted)3 Sets
10 Reps
-
2A
Lat Pulldown3 Sets
8 Reps
-
2B
Bicep Curl (Cable)3 Sets
10 Reps
-
2C
Seated Row (Cable)3 Sets
8 Reps
-
2D
Russian Twist (Dumbbell)3 Sets
10 Reps
-
3A
Leg Press3 Sets
8 Reps
-
3B
Deadlift (Smith Machine)3 Sets
8 Reps
-
3C
Split Squat (Smith Machine)3 Sets
10 Reps
-
3D
Hanging Knee Raise3 Sets
10 Reps
-
Day 2
1A
Chest Fly (Machine)3 Sets
8 Reps
-
1B
Reverse Pec Deck3 Sets
10 Reps
-
1C
Overhead Tricep Extension (Cable)3 Sets
10 Reps
-
1D
Plank3 Sets
1 mins
-
2A
Underhand Lat Pulldown3 Sets
8 Reps
-
2B
Hammer Curl (Cable)3 Sets
10 Reps
-
2C
Chest Supported Row (Machine)3 Sets
8 Reps
-
2D
Side Plank3 Sets
1 mins
-
3A
Squat (Smith Machine)3 Sets
8 Reps
-
3B
Hamstring Curl3 Sets
10 Reps
-
3C
Single Leg Press3 Sets
8 Reps
-
3D
Reverse Plank3 Sets
1 mins
-