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Strong and Mobile

by
1 athletes joined

Program Description

To get strong and look ripped but with some flexibilty and not the full body builder stiffness. Core as warm up and finish drives key strenth in the most important places as fundamental. You'll notice no barbell squats or RDL etc... this is to reduce chances of injury and long term back problems. The SkiErg Burpi Combi in warm up is your chosing distance in SkErg then ten burpies and back to SkiErg.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2025 07:17
  • Last Edited
    Aug 05, 2025 05:39

Summary

Unleash your potential with the **Strong and Mobile** program, an 18-week journey designed to enhance both strength and flexibility. Committing just four days a week, you'll engage in a well-rounded mix of full-body exercises, including dynamic movements like SkiErg Burpie Combos and targeted strength work with Dead Bugs and Pull-Ups. This program is perfect for those looking to build muscle while improving mobility, ensuring you're not just strong, but also agile. Equip yourself with a full gym and get ready to transform your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Abs
10.1%
Upper Back
10%
Front Delts
10%
Lats
9.6%
Biceps
9.2%
Middle Delts
7.9%
Chest
7.5%
Glutes
6.2%
Lower Back
5%
Quadriceps
3.7%
Hamstrings
2.5%
Calves
2.1%
Forearms
1.7%
Rear Delts
0.4%
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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
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Dip (Bodyweight)
1
8 reps
-
4
Bench Press (Barbell)
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
12 reps
-
6
Bicep Curl (Barbell)
1
10 reps
-
7
Skull Crusher (Dumbbell)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Barbell Row
1
10 reps
-
3
Lat Pulldown
1
10 reps
-
4
Seated Row (Cable)
1
15 reps
-
5
Bicep Curl (Cable)
1
12 reps
-
6
Tricep Extension (Cable)
1
12 reps
-
7
Lateral Raise (Cable)
1
10 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
10 reps
-
2
Standing Calf Raise
1
10 reps
-
3
Single Leg Press
1
15 reps
-
4
Sled Pull & Push
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Tricep Kickback
1
12 reps
-
7
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
25 reps
-
2
Abs Crunch (Weighted)
1
12 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Military Press (Barbell)
1
10 reps
-
5
Incline Bench Press (Barbell)
1
10 reps
-
6
Shoulder Press (Machine)
1
10 reps
-
7
Chest Fly (Cable)
1
12 reps
-
8
Hanging Knee Raise
1
20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Back Extension
2 Sets
25 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
3
Dip (Bodyweight)
3 Sets
8 Reps
-
4
Bench Press (Barbell)
3 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
8
Hanging Knee Raise
3 Sets
20 Reps
-
Day 2
1
Back Extension
2 Sets
25 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
15 Reps
-
5
Bicep Curl (Cable)
3 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Lateral Raise (Cable)
3 Sets
10 Reps
-
8
Hanging Knee Raise
3 Sets
20 Reps
-
Day 3
1
Trap Bar Deadlift
3 Sets
10 Reps
-
2
Standing Calf Raise
3 Sets
10 Reps
-
3
Single Leg Press
3 Sets
15 Reps
-
4
Sled Pull & Push
3 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-
7
Hanging Knee Raise
3 Sets
20 Reps
-
Day 4
1
Back Extension
2 Sets
25 Reps
-
2
Abs Crunch (Weighted)
2 Sets
12 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
-
4
Military Press (Barbell)
3 Sets
10 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
6
Shoulder Press (Machine)
3 Sets
10 Reps
-
7
Chest Fly (Cable)
3 Sets
12 Reps
-
8
Hanging Knee Raise
3 Sets
20 Reps
-