Program Description
This program is designed to lose fat, get a round booty, long legs, visible ab lines & perky chest & also gain the strength to do the first pull up or chin up & push up
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 02, 2025 03:36
- Last EditedJun 18, 2025 11:47
Summary
Unlock your strength potential with Parushi's 12-week strength training program, designed for dedicated lifters ready to push their limits. Commit to six days a week of expertly crafted workouts that target all major muscle groups, focusing on compound movements and isolation exercises to build muscle and enhance endurance. With a full gym setup, you'll utilize a variety of equipment, including barbells, dumbbells, and machines, ensuring a comprehensive approach to strength development. Get ready to transform your physique and elevate your performance—your journey to strength starts here!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Machine)3 Sets
-
2
Romanian Deadlift (Barbell)3 Sets
-
3
Single Leg Romanian Deadlift3 Sets
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
-
5
Step-Up (Weighted)3 Sets
-
6
Glute Kickback (Cable)3 Sets
-
7
Leg Curl3 Sets
-
8
Standing Calf Raise2 Sets
-
9
Plank3 Sets
-
10
Side Plank3 Sets
-
Day 2
1
Bent Over Row (Barbell)3 Sets
-
2
Seated Shoulder Press (Dumbbell)3 Sets
-
3
Chest Fly (Machine)3 Sets
-
4
Incline Bench Press (Dumbbell)3 Sets
-
5
Bicep Curl (Dumbbell)3 Sets
-
6
Hammer Curl3 Sets
-
7
Incline Tricep Extension (Dumbbell)3 Sets
-
8
Face Pull3 Sets
-
9
Lateral Raise (Dumbbell)3 Sets
-
10
Hanging Leg Raise3 Sets
-
11
Dead Hang3 Sets
-
Day 4
1
Hip Thrust (Machine)3 Sets
-
2
Romanian Deadlift (Barbell)3 Sets
-
3
Single Leg Romanian Deadlift3 Sets
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
-
5
Step-Up (Weighted)3 Sets
-
6
Glute Kickback (Cable)3 Sets
-
7
Leg Curl3 Sets
-
8
Standing Calf Raise3 Sets
-
9
Dead Bug3 Sets
-
10
Dead Hang3 Sets
-
Day 5
1
Lat Pulldown3 Sets
-
2
Chin-Up (Assisted)3 Sets
-
3
Dip (Assisted)3 Sets
-
4
Push Up (Incline)3 Sets
-
5
Decline Push Up3 Sets
-
6
Bench Press (Dumbbell)3 Sets
-
7
Tricep Pushdown (Cable)3 Sets
-
8
Floor Press (Dumbbell)3 Sets
-
9
Lateral Raise (Dumbbell)3 Sets
-
10
Bird Dog3 Sets
-
11
Side Plank3 Sets
-
Day 6
1
Cardio1 Set
-
2
Shadow Boxing1 Set
-
Day 3
1
Cardio1 Set
-
2
Shadow Kick Boxing1 Set
-