Program Description
I got pro and decided I liked only part of workouts so I made my own to help with losing weight and maintaining muscle
Program Overview
- LevelNovice, Intermediate
- GoalBodyweight Fitness, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedFeb 19, 2026 07:00
- Last EditedFeb 19, 2026 08:08
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.3%
Abs
10.4%
Hamstrings
8.6%
Chest
8.6%
Triceps
8.6%
Front Delts
8.6%
Quadriceps
7.7%
Lats
7.7%
Upper Back
7.7%
Biceps
6.4%
Calves
3.9%
Lower Back
3%
Cardio
2.1%
Forearms
1.7%
Abductors
1.1%
Stretching
0.9%
Adductors
0.8%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Glute Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
30 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Glute Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
30 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Glute Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
30 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Glute Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
30 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Glute Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
30 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Glute Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
30 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Glute Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
30 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-8 reps
-
2
Glute Kickback
3
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Step-Up (Weighted)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
30 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
3
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
3
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
3
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
3
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
3
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
3
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
3
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Calf Raise (Machine)
3
6-12 reps
-
4
Leg Extension
4
6-12 reps
-
5
Leg Curl
4
6-12 reps
-
6
Plank
1
1 mins
-
7
Side Plank
1
1 mins
-
8
Dead Bug
1
15 reps
-
9
Lying Leg Raise
1
30 reps
-
10
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Dip (Assisted)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-12 reps
-
5
Lat Pulldown
3
6-12 reps
-
6
Single Arm Row (Cable)
3
6-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Kickback
4
6-12 reps
-
3
Hip Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Abs Crunch (Machine)
4
AMRAP
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Kickback
1
3
6-12 reps
6-12 reps
-
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
1
2
6-12 reps
6-12 reps
-
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Kickback
1
3
6-12 reps
6-12 reps
-
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
1
2
6-12 reps
6-12 reps
-
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Kickback
1
3
6-12 reps
6-12 reps
-
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
1
2
6-12 reps
6-12 reps
-
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Kickback
1
3
6-12 reps
6-12 reps
-
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
1
2
6-12 reps
6-12 reps
-
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Kickback
1
3
6-12 reps
6-12 reps
-
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
1
2
6-12 reps
6-12 reps
-
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Kickback
1
3
6-12 reps
6-12 reps
-
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
1
2
6-12 reps
6-12 reps
-
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
6-8 reps
-
2
Glute Kickback
1
3
6-12 reps
6-12 reps
-
-
3
Hip Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
1
2
6-12 reps
6-12 reps
-
-
5
Calf Raise (Machine)
3
6-12 reps
-
6
Abs Crunch (Machine)
1
AMRAP
-
7
Stair Climber
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Machine)4 Sets
6-8 Reps
-
2
Glute Kickback3 Sets
6-12 Reps
-
3
Hip Extension3 Sets
6-12 Reps
-
4
Step-Up (Weighted)3 Sets
6-12 Reps
-
5
Calf Raise (Machine)3 Sets
6-12 Reps
-
6
Plank1 Set
1 mins
-
7
Side Plank1 Set
1 mins
-
8
Dead Bug1 Set
30 Reps
-
9
Lying Leg Raise1 Set
30 Reps
-
10
Stair Climber1 Set
20 mins
-
Day 2
1
Bench Press (Barbell)4 Sets
3-5 Reps
-
2A
Pull-Up (Assisted)3 Sets
AMRAP
-
2B
Dip (Assisted)3 Sets
AMRAP
-
3
Bicep Curl (Dumbbell)3 Sets
6-12 Reps
-
4
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
-
5
Lat Pulldown3 Sets
6-12 Reps
-
6
Single Arm Row (Cable)3 Sets
6-12 Reps
-
7
Hanging Leg Raise3 Sets
AMRAP
-
8
Stair Climber1 Set
20 mins
-
Day 3
1
Squat (Barbell)3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
-
3
Calf Raise (Machine)3 Sets
6-12 Reps
-
4
Leg Extension4 Sets
6-12 Reps
-
5
Leg Curl4 Sets
6-12 Reps
-
6
Plank1 Set
1 mins
-
7
Side Plank1 Set
1 mins
-
8
Dead Bug1 Set
15 Reps
-
9
Lying Leg Raise1 Set
30 Reps
-
10
Stair Climber1 Set
20 mins
-
Day 4
1
Bench Press (Barbell)4 Sets
3-5 Reps
-
2A
Pull-Up (Assisted)3 Sets
AMRAP
-
2B
Dip (Assisted)3 Sets
AMRAP
-
3
Bicep Curl (Dumbbell)3 Sets
6-12 Reps
-
4
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
-
5
Lat Pulldown3 Sets
6-12 Reps
-
6
Single Arm Row (Cable)3 Sets
6-12 Reps
-
7
Hanging Leg Raise3 Sets
AMRAP
-
8
Stair Climber1 Set
20 mins
-
Day 5
1
Step-Up (Weighted)4 Sets
6-8 Reps
-
2
Glute Kickback4 Sets
6-12 Reps
-
3
Hip Extension3 Sets
6-12 Reps
-
4
Hip Adductor (Machine)3 Sets
6-12 Reps
-
5
Calf Raise (Machine)3 Sets
6-12 Reps
-
6
Abs Crunch (Machine)4 Sets
AMRAP
-
7
Stair Climber1 Set
20 mins
-