Program Description
This plan uses a 3-day resistance training split and three cardio days (one HIIT, two LISS), allowing for one dedicated rest day. Goal: Master proper form, build consistency, and establish your starting weights. Progression: Focus on adding reps with the same weight. Once you can comfortably complete all sets at the upper end of the rep range, increase the weight slightly (e.g., 2.5-5 lbs) the following week and work your way up in reps again.
Program Overview
- LevelBeginner
- GoalBodybuilding, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedDec 07, 2025 06:50
- Last EditedDec 07, 2025 07:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Front Delts
10.2%
Lats
9.4%
Abs
8.9%
Chest
8.5%
Quadriceps
7.7%
Glutes
7.7%
Hamstrings
7.7%
Upper Back
7.7%
Biceps
5.5%
Other
5.1%
Middle Delts
3.4%
Adductors
2.6%
Calves
2.6%
Forearms
0.9%
Rear Delts
0.9%
Lower Back
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Abs Crunch (Bodyweight)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Abs Crunch (Bodyweight)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Abs Crunch (Bodyweight)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Abs Crunch (Bodyweight)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Abs Crunch (Bodyweight)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Abs Crunch (Bodyweight)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Abs Crunch (Bodyweight)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Abs Crunch (Bodyweight)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Abs Crunch (Bodyweight)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Abs Crunch (Bodyweight)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Abs Crunch (Bodyweight)
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Abs Crunch (Bodyweight)
3
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
Sprint
1
0.5 mins
-
3
Jog
1
1 mins
-
4
Light Jog
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
Sprint
1
0.5 mins
-
3
Jog
1
1 mins
-
4
Light Jog
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
Sprint
1
0.5 mins
-
3
Jog
1
1 mins
-
4
Light Jog
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
Sprint
1
0.5 mins
-
3
Jog
1
1 mins
-
4
Light Jog
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
Sprint
1
0.5 mins
-
3
Jog
1
1 mins
-
4
Light Jog
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
Sprint
1
0.5 mins
-
3
Jog
1
1 mins
-
4
Light Jog
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
Sprint
1
0.5 mins
-
3
Jog
1
1 mins
-
4
Light Jog
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
Sprint
1
0.5 mins
-
3
Jog
1
1 mins
-
4
Light Jog
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
Sprint
1
0.5 mins
-
3
Jog
1
1 mins
-
4
Light Jog
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
Sprint
1
0.5 mins
-
3
Jog
1
1 mins
-
4
Light Jog
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
Sprint
1
0.5 mins
-
3
Jog
1
1 mins
-
4
Light Jog
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
Sprint
1
0.5 mins
-
3
Jog
1
1 mins
-
4
Light Jog
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Bodyweight)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Bodyweight)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Bodyweight)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Bodyweight)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Bodyweight)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Bodyweight)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Bodyweight)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Bodyweight)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Bodyweight)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Bodyweight)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Bodyweight)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Calf Raise (Bodyweight)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Overhead Press (Dumbbell)1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5
Bicep Curl (Dumbbell)1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
6
Plank1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
Day 2
1
Run1 Set
40-50 mins
-
Day 3
1
Romanian Deadlift (Barbell)1 Set
5-8 Reps
-
2
Lat Pulldown1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
-
-
5
Tricep Pushdown (Cable)1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
6
Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
-
-
-
Day 4
1
Jog1 Set
5 mins
-
2
Sprint1 Set
0.5 mins
-
3
Jog1 Set
1 mins
-
4
Light Jog1 Set
5 mins
-
Day 5
1
Goblet Squat1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Bench Press (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Seated Row (Cable)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Pullover (Dumbbell)1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5
Lateral Raise (Dumbbell)1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Calf Raise (Bodyweight)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 6
1
Run1 Set
40-50 mins
-