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FIT FIFI

by Charles C.

Program Description

This is a fullbody program designed for my wife in mind. However if you like how I programmed this full Body split you are more that welcome to use it. Fifi if you have any questions on how to do something just ask me. In this program you will need to warm up and once you reach your working sets you will need to go to failure. You really need to push really hard and make sure the weight is safe but also your limit. Its supposed to be hard and i know you can do it!! Once you complete all the exercises you are free to do any (ab work) or (cardio) In a week it is expected of you to do all these exercises but if you want to do more you may. I would keep in mind not training too hard because these fullbody days will have you sore, so makes use you have enough time to recover .

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 14, 2025 07:20
  • Last Edited
    Dec 14, 2025 07:49
Muscle Engagement
Front
Back
MuscleSet
Glutes
13%
Hamstrings
10.6%
Quadriceps
9.8%
Triceps
9.8%
Front Delts
8.9%
Middle Delts
7.3%
Abs
6.5%
Upper Back
5.7%
Biceps
5.7%
Chest
4.9%
Lats
4.9%
Lower Back
2.4%
Abductors
2.4%
Rear Delts
2.4%
Adductors
2.4%
Forearms
1.6%
Calves
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Split Squat (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
10-15 reps
-
4
Bench Press (Barbell)
2
5-8 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Tricep Rope Push Down (Cable)
2
8-15 reps
-
8
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
12-20 reps
-
4
Overhead Press (Dumbbell)
2
6-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
2
10-15 reps
-
5
Wide Grip Lat Pulldown
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
5-10 Reps
-
2
Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
3
Leg Press
2 Sets
10-15 Reps
-
4
Bench Press (Barbell)
2 Sets
5-8 Reps
-
5
Dumbbell Row
2 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
-
8
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
Day 2
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Hip Abductor (Machine)
2 Sets
12-20 Reps
-
4
Overhead Press (Dumbbell)
2 Sets
6-10 Reps
-
5
Seated Row (Cable)
2 Sets
6-10 Reps
-
6
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
7
Standing Calf Raise
2 Sets
8-12 Reps
-
8
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
Day 3
1
Sumo Deadlift (Barbell)
2 Sets
5-8 Reps
-
2
Hip Thrust (Barbell)
2 Sets
10-15 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
-
4
Bench Press (Barbell)
2 Sets
10-15 Reps
-
5
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-