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BoostcampPNG

Big 6

by Bhavin S.

Program Description

Get Fit. Loose Weight. We focusing on big 6 movements. Consistently keep pushing with progressive overload

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 16, 2026 05:17
  • Last Edited
    Mar 16, 2026 05:21
Muscle Engagement
Front
Back
MuscleSet
Abs
11.1%
Triceps
11.1%
Biceps
11.1%
Upper Back
9.2%
Cardio
9.2%
Quadriceps
7.6%
Hamstrings
7.6%
Glutes
7.4%
Lats
7.4%
Forearms
5.5%
Chest
3.7%
Front Delts
3.7%
Adductors
1.8%
Middle Delts
1.8%
Lower Back
1.8%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4
Seated Hamstring Curl
2
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
5C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 8
2
Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4C
Suitcase Carry
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Leg Extension
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5B
Tricep Kickback
2
10-15 reps
RPE 8
5C
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
2
6-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Tricep Kickback
2
10-15 reps
RPE 8
6
Plank
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
3
Bent Over Row (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
4
Seated Hamstring Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5A
Bicep Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
5B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
5C
Suitcase Carry
1 Set
1 Set
1 mins
1 mins
@8
@8
Day 2
1
Cardio
1 Set
30 mins
-
Day 3
1
Cardio
1 Set
30 mins
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
2
Standing Shoulder Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5A
Hammer Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
5B
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
5C
Plank
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
Day 5
1
Cardio
1 Set
30 mins
-
Day 6
1
Cardio
1 Set
30 mins
-
Day 7
1
Cardio
1 Set
30 mins
-