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BoostcampPNG

ULCL

by DR.

Program Description

Upper-Lower-Core-Lower For women with visceral fat around arm and torso, Aimed at weight loss and strength gain.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2024 10:36
  • Last Edited
    Jun 18, 2025 07:49

Summary

Unlock your potential with the ULCL program, a comprehensive 12-week journey designed to sculpt your upper and lower body through a balanced 4-day-a-week training regimen. Each session combines dynamic stretching, targeted strength exercises, and cardio, ensuring you build muscle while enhancing endurance. Expect to engage in movements like the Incline Bench Press, Bulgarian Split Squat, and invigorating runs, all tailored for maximum efficiency. Elevate your fitness game and achieve lasting results with this structured yet flexible plan.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Squat (Low Bar)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Squat (Low Bar)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Squat (Low Bar)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Squat (Low Bar)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Squat (Low Bar)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Squat (Low Bar)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Squat (Low Bar)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Squat (Low Bar)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Squat (Low Bar)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Squat (Low Bar)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Squat (Low Bar)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Squat (Low Bar)
3
10 reps
-
7
Lying Leg Curl
3
10 reps
-
8
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Plank
3
30 secs
-
4
Hollow Hold
3
10 mins
-
5
Side Plank
3
10 mins
-
6
Russian Twist (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Dead Bug
3
10 mins
-
9
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Plank
3
30 secs
-
4
Heel Tap
3
10 reps
-
5
Hollow Hold
3
10 mins
-
6
Side Plank
3
10 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
9
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Plank
3
30 secs
-
4
Hollow Hold
3
10 mins
-
5
Side Plank
3
10 mins
-
6
Russian Twist (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Dead Bug
3
10 mins
-
9
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Plank
3
30 secs
-
4
Heel Tap
3
10 reps
-
5
Hollow Hold
3
10 mins
-
6
Side Plank
3
10 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
9
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Plank
3
30 secs
-
4
Hollow Hold
3
10 mins
-
5
Side Plank
3
10 mins
-
6
Russian Twist (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Dead Bug
3
10 mins
-
9
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Plank
3
30 secs
-
4
Heel Tap
3
10 reps
-
5
Hollow Hold
3
10 mins
-
6
Side Plank
3
10 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
9
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Plank
3
30 secs
-
4
Hollow Hold
3
10 mins
-
5
Side Plank
3
10 mins
-
6
Russian Twist (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Dead Bug
3
10 mins
-
9
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Plank
3
30 secs
-
4
Heel Tap
3
10 reps
-
5
Hollow Hold
3
10 mins
-
6
Side Plank
3
10 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
9
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Plank
3
30 secs
-
4
Hollow Hold
3
10 mins
-
5
Side Plank
3
10 mins
-
6
Russian Twist (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Dead Bug
3
10 mins
-
9
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Plank
3
30 secs
-
4
Heel Tap
3
10 reps
-
5
Hollow Hold
3
10 mins
-
6
Side Plank
3
10 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
9
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Plank
3
30 secs
-
4
Hollow Hold
3
10 mins
-
5
Side Plank
3
10 mins
-
6
Russian Twist (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Dead Bug
3
10 mins
-
9
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Plank
3
30 secs
-
4
Heel Tap
3
10 reps
-
5
Hollow Hold
3
10 mins
-
6
Side Plank
3
10 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
15 mins
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Stretching
1
5 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Stretching
1 Set
5 mins
-
2
Run
1 Set
15 mins
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Hip Thrust (Barbell)
3 Sets
10 Reps
-
5
Lunge (Dumbbell)
3 Sets
10 Reps
-
6
Squat (Low Bar)
3 Sets
10 Reps
-
7
Lying Leg Curl
3 Sets
10 Reps
-
8
Stretching
1 Set
5 mins
-
Day 1
1
Stretching
1 Set
5 mins
-
2
Run
1 Set
15 mins
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Front Raise
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Face Pull
3 Sets
10 Reps
-
7
Seated Row (Cable)
3 Sets
10 Reps
-
8
Stretching
1 Set
5 mins
-
Day 4
1
Stretching
1 Set
5 mins
-
2
Run
1 Set
15 mins
-
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Glute Kickback (Cable)
3 Sets
10 Reps
-
6
Hip Abductor (Machine)
3 Sets
10 Reps
-
7
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Stretching
1 Set
5 mins
-
Day 3
1
Stretching
1 Set
5 mins
-
2
Run
1 Set
15 mins
-
3
Plank
3 Sets
30 secs
-
4
Hollow Hold
3 Sets
10 mins
-
5
Side Plank
3 Sets
10 mins
-
6
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
7
Ab Wheel
3 Sets
10 Reps
-
8
Dead Bug
3 Sets
10 mins
-
9
Stretching
1 Set
-