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PPL-C Fitness Træningsplan - Official

by Andreas T.

Program Description

Min træningsplan er struktureret efter PPL-princippet (Push, Pull, Legs) kombineret med målrettet cardio. Fokus er på effektiv muskelopbygning samtidig med fedtforbrænding og vægttab. Programmet er opdelt i en 4-ugers cyklus, hvor belastningen gradvist øges. På den fjerde uge implementeres progressiv overload ved enten at hæve vægten, øge antallet af gentagelser eller forbedre teknik og tempo i hver øvelse. Dette sikrer kontinuerlig fremgang, forebygger stagnation og understøtter både styrke, udholdenhed og en sund kropskomposition. Dog hvis man allerede er trænet eller har styr på key funktionerne i hver træning session. Så kan man øge processen pr. uge i stedet pr. 4 uge.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 15, 2026 08:28
  • Last Edited
    Jan 28, 2026 07:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.2%
Upper Back
10.2%
Abs
9.2%
Chest
8.1%
Front Delts
8.1%
Lats
8.1%
Quadriceps
8.1%
Hamstrings
8.1%
Biceps
6.8%
Glutes
6.1%
Calves
4.1%
Cardio
3.4%
Middle Delts
3.1%
Rear Delts
3.1%
Forearms
1.4%
Abductors
1%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
2
AMRAP
-
7
Hammer Curl (Cable)
2
AMRAP
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Rotary Torso
4
12 reps
-
10
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6A
Seated Calf Raise
3
12 reps
-
6B
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Rotary Torso
4
12 reps
-
9
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Rotary Torso
4
12 reps
-
4
Stair Climber
1
30 mins
-
5
Cycling
1
30 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Chest Press (Machine)
3 Sets
12 Reps
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7
Abs Crunch (Machine)
3 Sets
12 Reps
-
8
Rotary Torso
4 Sets
12 Reps
-
9
Stair Climber
1 Set
30 mins
-
Day 2
1
Pull-Up (Assisted)
3 Sets
5 Reps
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
AMRAP
-
7
Hammer Curl (Cable)
2 Sets
AMRAP
-
8
Abs Crunch (Machine)
3 Sets
12 Reps
-
9
Rotary Torso
4 Sets
12 Reps
-
10
Stair Climber
1 Set
30 mins
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6A
Seated Calf Raise
3 Sets
12 Reps
-
6B
Standing Calf Raise
3 Sets
15 Reps
-
7
Abs Crunch (Machine)
3 Sets
12 Reps
-
8
Rotary Torso
4 Sets
12 Reps
-
9
Stair Climber
1 Set
30 mins
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Abs Crunch (Machine)
3 Sets
12 Reps
-
3
Rotary Torso
4 Sets
12 Reps
-
4
Stair Climber
1 Set
30 mins
-
5
Cycling
1 Set
30 mins
-