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BoostcampPNG

Upper/Lower Hypertrophy + Core/Yoga

by Evelyn B.
1 athletes joined

Program Description

This program is designed to help you lose fat, tone your body, and build balanced strength. Weeks 1–4: Follow sets/reps above, focus on form Weeks 5–8: Add 1 extra set to compounds (DB Bench, Hip Thrust, Incline Press, Sumo DL) → total 4 sets Week 9: Deload → reduce volume by 40%, no failure sets, light cardio/yoga Weeks 10–12: Heavier weights on compounds (6–8 reps), accessories stay 10–12 reps; optional supersets on curls/laterals

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2025 10:47
  • Last Edited
    Oct 06, 2025 02:24
Muscle Engagement
Front
Back
MuscleSet
Abs
12.8%
Upper Back
11.8%
Glutes
8.8%
Triceps
8.5%
Lats
7.8%
Biceps
7.2%
Chest
6.2%
Hamstrings
5.9%
Front Delts
5.9%
Calves
5.2%
Middle Delts
4.9%
Quadriceps
3.6%
Rear Delts
2.6%
Stretching
2.3%
Cardio
2.2%
Other
1.8%
Forearms
1.3%
Lower Back
1.1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
-
2
Single Arm Row (Dumbbell)
2
10 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Incline Curl (Dumbbell)
2
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Dead Bug
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Single Arm Row (Dumbbell)
4
8-10 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
2
10-12 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
8
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Single Arm Row (Dumbbell)
4
8-10 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
2
10-12 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
8
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Single Arm Row (Dumbbell)
4
8-10 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
2
10-12 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
8
Dead Bug
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Smith Machine)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Smith Machine)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Smith Machine)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Smith Machine)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Smith Machine)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Smith Machine)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Smith Machine)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Smith Machine)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Romanian Deadlift (Smith Machine)
2
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Hamstring Curl
2
10 reps
-
5
Calf Raise (Leg Press)
2
12 reps
-
6
Side Plank
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Smith Machine)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Side Plank
2
0.5-0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Smith Machine)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Side Plank
2
0.5-0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Smith Machine)
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Side Plank
2
0.5-0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2
Yoga
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2
Yoga
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2
Yoga
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2
Yoga
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2
Yoga
1
20 mins
-
3
Cycling
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2
Yoga
1
20 mins
-
3
Cycling
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2
Yoga
1
20 mins
-
3
Cycling
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2
Yoga
1
20 mins
-
3
Cycling
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Yoga
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2
Cycling
1
2 mins
-
3
Cycling
1
2 mins
-
4
Cycling
1
2 mins
-
5
Yoga
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2
Cycling
1
2 mins
-
3
Cycling
1
2 mins
-
4
Cycling
1
2 mins
-
5
Yoga
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2
Cycling
1
2 mins
-
3
Cycling
1
2 mins
-
4
Cycling
1
2 mins
-
5
Yoga
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Pallof Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Pallof Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Pallof Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Pallof Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Pallof Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Pallof Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Pallof Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Pallof Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Chest Supported Row (Dumbbell)
2
10 reps
-
3
Arnold Press
2
8 reps
-
4
Face Pull
2
12 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Pallof Press
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Pallof Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Pallof Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Arnold Press
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Pallof Press
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Foot Elevated Split Squat
3
10 reps
-
2
Sumo Deadlift (Smith Machine)
3
6-8 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Foot Elevated Split Squat
3
10 reps
-
2
Sumo Deadlift (Smith Machine)
3
6-8 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Foot Elevated Split Squat
3
10 reps
-
2
Sumo Deadlift (Smith Machine)
3
6-8 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Foot Elevated Split Squat
3
10 reps
-
2
Sumo Deadlift (Smith Machine)
3
6-8 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Foot Elevated Split Squat
3
10 reps
-
2
Sumo Deadlift (Smith Machine)
4
6-8 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Foot Elevated Split Squat
3
10 reps
-
2
Sumo Deadlift (Smith Machine)
4
6-8 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Foot Elevated Split Squat
3
10 reps
-
2
Sumo Deadlift (Smith Machine)
4
6-8 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Foot Elevated Split Squat
3
10 reps
-
2
Sumo Deadlift (Smith Machine)
4
6-8 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Foot Elevated Split Squat
2
8 reps
-
2
Sumo Deadlift (Smith Machine)
2
6-8 reps
-
3
Step-Up (Weighted)
2
10 reps
-
4
Glute Kickback (Cable)
2
12 reps
-
5
Calf Raise (Leg Press)
2
12 reps
-
6
Plank
1
0.3-0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Foot Elevated Split Squat
3
10 reps
-
2
Sumo Deadlift (Smith Machine)
4
5-6 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Kickback (Cable)
2
12-15 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Plank
2
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Foot Elevated Split Squat
3
10 reps
-
2
Sumo Deadlift (Smith Machine)
4
5-6 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Kickback (Cable)
2
12-15 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Plank
2
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Foot Elevated Split Squat
3
10 reps
-
2
Sumo Deadlift (Smith Machine)
4
5-6 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Kickback (Cable)
2
12-15 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Plank
2
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Hanging Knee Raise
3
12-15 reps
-
3
Bird Dog
3
12 reps
-
4
Side Plank Hip Lift
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Hanging Knee Raise
3
12-15 reps
-
3
Bird Dog
3
12 reps
-
4
Side Plank Hip Lift
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Hanging Knee Raise
3
12-15 reps
-
3
Bird Dog
3
12 reps
-
4
Side Plank Hip Lift
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Hanging Knee Raise
3
12-15 reps
-
3
Bird Dog
3
12 reps
-
4
Side Plank Hip Lift
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Bird Dog
4
12 reps
-
4
Side Plank Hip Lift
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Bird Dog
4
12 reps
-
4
Side Plank Hip Lift
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Bird Dog
4
12 reps
-
4
Side Plank Hip Lift
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Bird Dog
4
12 reps
-
4
Side Plank Hip Lift
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15 mins
-
2
Hanging Knee Raise
1
8 reps
-
3
Bird Dog
1
8 reps
-
4
Side Plank Hip Lift
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Hanging Knee Raise
2
10 reps
-
3
Bird Dog
2
10 reps
-
4
Side Plank Hip Lift
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Hanging Knee Raise
2
10 reps
-
3
Bird Dog
2
10 reps
-
4
Side Plank Hip Lift
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Hanging Knee Raise
2
10 reps
-
3
Bird Dog
2
10 reps
-
4
Side Plank Hip Lift
2
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Dead Bug
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Romanian Deadlift (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Side Plank
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
Day 3
1
Cycling
1 Set
30 mins
-
2
Yoga
1 Set
20 mins
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Arnold Press
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Pallof Press
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 5
1
Front Foot Elevated Split Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Sumo Deadlift (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Step-Up (Weighted)
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Plank
1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-
Day 6
1
Yoga
1 Set
30 mins
-
2
Hanging Knee Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Bird Dog
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Side Plank Hip Lift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-