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60 Day A.I. powered Beach Blitz

by Anthony W.

Program Description

Built off my InBody scan — this plan hits fat loss, strength, and aesthetics at the same time. Daily cardio warm-ups, heavy compound lifts, upper-chest and shoulder focus, core every week, HIIT for fat-burning, and clean nutrition built to drop 8–10 lbs of fat while keeping all my muscle. Simple, structured, and designed to get me to 14–15% body fat with a sharper chest, arms, back, and visible abs.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 23, 2025 12:26
  • Last Edited
    Nov 23, 2025 12:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Upper Back
10.4%
Chest
9.9%
Biceps
9.7%
Front Delts
8.4%
Abs
8.4%
Other
7.4%
Lats
7.3%
Middle Delts
5.6%
Quadriceps
4.1%
Hamstrings
3.5%
Rear Delts
3.3%
Cardio
3%
Glutes
2.4%
Calves
1.5%
Lower Back
1.4%
Forearms
1.3%
Adductors
0.4%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Stair Climber
1
10 mins
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Incline Bench Press (Barbell)
5
8 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Standing Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Cable Crunch
4
15 reps
-
11
Hanging Knee Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Stair Climber
1
10 mins
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Incline Bench Press (Barbell)
5
8 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Standing Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Cable Crunch
4
15 reps
-
11
Hanging Knee Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Stair Climber
1
10 mins
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Incline Bench Press (Barbell)
5
8 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Standing Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Cable Crunch
4
15 reps
-
11
Hanging Knee Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Stair Climber
1
10 mins
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Incline Bench Press (Barbell)
5
8 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Standing Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Cable Crunch
4
15 reps
-
11
Hanging Knee Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Stair Climber
1
10 mins
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Incline Bench Press (Barbell)
5
8 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Standing Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Cable Crunch
4
15 reps
-
11
Hanging Knee Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Stair Climber
1
10 mins
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Incline Bench Press (Barbell)
5
8 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Standing Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Cable Crunch
4
15 reps
-
11
Hanging Knee Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Stair Climber
1
10 mins
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Incline Bench Press (Barbell)
5
8 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Standing Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Cable Crunch
4
15 reps
-
11
Hanging Knee Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Stair Climber
1
10 mins
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Incline Bench Press (Barbell)
5
8 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Standing Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Cable Crunch
4
15 reps
-
11
Hanging Knee Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Stair Climber
1
10 mins
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Incline Bench Press (Barbell)
5
8 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Standing Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Cable Crunch
4
15 reps
-
11
Hanging Knee Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6
Face Pull
4
15 reps
-
7
Alternating Dumbbell Curl
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
10 reps
-
9
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6
Face Pull
4
15 reps
-
7
Alternating Dumbbell Curl
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
10 reps
-
9
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6
Face Pull
4
15 reps
-
7
Alternating Dumbbell Curl
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
10 reps
-
9
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6
Face Pull
4
15 reps
-
7
Alternating Dumbbell Curl
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
10 reps
-
9
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6
Face Pull
4
15 reps
-
7
Alternating Dumbbell Curl
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
10 reps
-
9
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6
Face Pull
4
15 reps
-
7
Alternating Dumbbell Curl
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
10 reps
-
9
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6
Face Pull
4
15 reps
-
7
Alternating Dumbbell Curl
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
10 reps
-
9
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6
Face Pull
4
15 reps
-
7
Alternating Dumbbell Curl
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
10 reps
-
9
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
4
8 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6
Face Pull
4
15 reps
-
7
Alternating Dumbbell Curl
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
10 reps
-
9
Stair Climber
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Hamstring Curl
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Hamstring Curl
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Hamstring Curl
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Hamstring Curl
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Hamstring Curl
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Hamstring Curl
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Hamstring Curl
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Hamstring Curl
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
20 reps
-
3
Hamstring Curl
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Treadmill
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Cannonball Crunch
4
20 reps
-
8
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Cannonball Crunch
4
20 reps
-
8
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Cannonball Crunch
4
20 reps
-
8
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Cannonball Crunch
4
20 reps
-
8
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Cannonball Crunch
4
20 reps
-
8
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Cannonball Crunch
4
20 reps
-
8
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Cannonball Crunch
4
20 reps
-
8
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Cannonball Crunch
4
20 reps
-
8
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Cannonball Crunch
4
20 reps
-
8
Wood Chop
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Arnold Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Arnold Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Arnold Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Arnold Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Arnold Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Arnold Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Arnold Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Arnold Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Arnold Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
10
-
1B
Sprint
10
-
2
Pull-Up (Bodyweight)
3
-
3
Lat Pulldown
3
10 reps
-
4
Hyperextension
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
10
-
1B
Sprint
10
-
2
Pull-Up (Bodyweight)
3
-
3
Lat Pulldown
3
10 reps
-
4
Hyperextension
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
10
-
1B
Sprint
10
-
2
Pull-Up (Bodyweight)
3
-
3
Lat Pulldown
3
10 reps
-
4
Hyperextension
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
10
-
1B
Sprint
10
-
2
Pull-Up (Bodyweight)
3
-
3
Lat Pulldown
3
10 reps
-
4
Hyperextension
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
10
-
1B
Sprint
10
-
2
Pull-Up (Bodyweight)
3
-
3
Lat Pulldown
3
10 reps
-
4
Hyperextension
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
10
-
1B
Sprint
10
-
2
Pull-Up (Bodyweight)
3
-
3
Lat Pulldown
3
10 reps
-
4
Hyperextension
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
10
-
1B
Sprint
10
-
2
Pull-Up (Bodyweight)
3
-
3
Lat Pulldown
3
10 reps
-
4
Hyperextension
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
10
-
1B
Sprint
10
-
2
Pull-Up (Bodyweight)
3
-
3
Lat Pulldown
3
10 reps
-
4
Hyperextension
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
10
-
1B
Sprint
10
-
2
Pull-Up (Bodyweight)
3
-
3
Lat Pulldown
3
10 reps
-
4
Hyperextension
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
4
10 reps
-
3
Lying Leg Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
4
10 reps
-
3
Lying Leg Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
4
10 reps
-
3
Lying Leg Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
4
10 reps
-
3
Lying Leg Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
4
10 reps
-
3
Lying Leg Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
4
10 reps
-
3
Lying Leg Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
4
10 reps
-
3
Lying Leg Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
4
10 reps
-
3
Lying Leg Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
4
10 reps
-
3
Lying Leg Raise
3
10 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Treadmill
1 Set
15 mins
-
2
Stair Climber
1 Set
10 mins
-
3
Bench Press (Dumbbell)
4 Sets
10 Reps
-
4
Incline Bench Press (Barbell)
5 Sets
8 Reps
-
5
Chest Press (Machine)
4 Sets
12 Reps
-
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
7
Lateral Raise (Cable)
4 Sets
12 Reps
-
8
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
-
9
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
10
Cable Crunch
4 Sets
15 Reps
-
11
Hanging Knee Raise
4 Sets
12 Reps
-
Day 2
1
Treadmill
1 Set
15 mins
-
2
Lat Pulldown
4 Sets
12 Reps
-
3
Barbell Row
4 Sets
8 Reps
-
4
Seated Row (Cable)
4 Sets
12 Reps
-
5
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
6
Face Pull
4 Sets
15 Reps
-
7
Alternating Dumbbell Curl
4 Sets
12 Reps
-
8
Hammer Curl (Dumbbell)
4 Sets
10 Reps
-
9
Stair Climber
1 Set
15 mins
@8
Day 3
1
Leg Press (45 Degrees)
4 Sets
12 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
3
Hamstring Curl
4 Sets
12 Reps
-
4
Leg Extension
4 Sets
15 Reps
-
5
Seated Calf Raise
4 Sets
20 Reps
-
6
Treadmill
1 Set
10 mins
-
Day 4
1
Treadmill
1 Set
15 mins
-
2
Bicep Curl (Barbell)
4 Sets
10 Reps
-
3
Bicep Curl (Cable)
4 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
-
5
Dip (Bodyweight)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Cannonball Crunch
4 Sets
20 Reps
-
8
Wood Chop
3 Sets
15 Reps
-
Day 5
1
Treadmill
1 Set
15 mins
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
-
4
Chest Fly (Cable)
4 Sets
12 Reps
-
5
Arnold Press
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
7
Rear Delt Fly (Machine)
4 Sets
12 Reps
-
Day 6
1A
Walk
10 Sets
-
1B
Sprint
10 Sets
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Hyperextension
3 Sets
15 Reps
-
Day 7
1
Treadmill
1 Set
30 mins
-
2
Cable Crunch
4 Sets
10 Reps
-
3
Lying Leg Raise
3 Sets
10 Reps
-