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BoostcampPNG

5 day split

by Samantha L.

Program Description

Build muscle and lose fat and to rebuild consistency to improve confidence in and out of the gym

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2026 12:38
  • Last Edited
    Feb 04, 2026 01:18
Muscle Engagement
Front
Back
MuscleSet
Abs
20%
Glutes
13.8%
Hamstrings
9.3%
Quadriceps
8.9%
Upper Back
7.9%
Front Delts
7%
Triceps
5.1%
Lats
3.8%
Middle Delts
3.8%
Chest
3.4%
Lower Back
2.8%
Abductors
2.8%
Rear Delts
2.5%
Cardio
2.5%
Adductors
2.3%
Biceps
1.7%
Calves
1.3%
Forearms
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
V-Up
2
15 reps
-
4
Lying Leg Raise
2
15 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Lying Pullover (Cable)
2
10 reps
-
9
T-Bar Row
2
10 reps
-
10
Shrug (Dumbbell)
3
15 reps
-
11
Standing Shoulder Press (Dumbbell)
3
12 reps
-
12
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
-
2
Russian Twist
2
20 reps
-
3
Lying Leg Raise
2
12 reps
-
4
Hip Bridge March
2
15 reps
-
5
V-Up
2
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
9
Back Extension (Weighted)
3
10 reps
-
10
Kettlebell Swing
3
10 reps
-
11
Hip Abductor (Machine)
3
12 reps
-
12
Hip Thrust (Machine)
2
10 reps
-
13
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
V-Up
2
12 reps
-
3
Russian Twist (Dumbbell)
2
20 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Lying Leg Raise
2
15 reps
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
-
2
Russian Twist
2
12 reps
-
3
Hip Bridge March
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Pec Fly (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Skull Crusher (Dumbbell)
3
10 reps
-
10
Lateral Raise (Dumbbell)
3
10 reps
-
11
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
-
2
Hip Bridge March
2
10 reps
-
3
V-Up
2
12 reps
-
4
Russian Twist
2
12 reps
-
5
Abs Crunch (Bodyweight)
2
12 reps
-
6
Goblet Squat
2
15 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
8
Glute Kickback
3
12 reps
-
9
Leg Curl
3
12 reps
-
10
Leg Extension
3
12 reps
-
11
Lateral Lunge
2
10 reps
-
12
Seated Calf Raise
3
15 reps
-
13
Hip Adductor (Machine)
2
15 reps
-
14
Hip Abductor (Machine)
2
15 reps
-
15
Treadmill
1
30 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
-
2
Russian Twist
2 Sets
20 Reps
-
3
V-Up
2 Sets
15 Reps
-
4
Lying Leg Raise
2 Sets
15 Reps
-
5
Lat Pulldown
3 Sets
12 Reps
-
6
Seated Row (Cable)
3 Sets
12 Reps
-
7
Face Pull
3 Sets
12 Reps
-
8
Lying Pullover (Cable)
2 Sets
10 Reps
-
9
T-Bar Row
2 Sets
10 Reps
-
10
Shrug (Dumbbell)
3 Sets
15 Reps
-
11
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
12
Treadmill
1 Set
30 mins
-
Day 2
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
-
2
Russian Twist
2 Sets
20 Reps
-
3
Lying Leg Raise
2 Sets
12 Reps
-
4
Hip Bridge March
2 Sets
15 Reps
-
5
V-Up
2 Sets
12 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
7
Sumo Squat
3 Sets
10 Reps
-
8
Leg Press (45 Degrees)
3 Sets
10 Reps
-
9
Back Extension (Weighted)
3 Sets
10 Reps
-
10
Kettlebell Swing
3 Sets
10 Reps
-
11
Hip Abductor (Machine)
3 Sets
12 Reps
-
12
Hip Thrust (Machine)
2 Sets
10 Reps
-
13
Treadmill
1 Set
30 mins
-
Day 3
1
Treadmill
1 Set
20 mins
-
2
V-Up
2 Sets
12 Reps
-
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
4
Abs Crunch (Weighted)
2 Sets
15 Reps
-
5
Side Bend (Dumbbell)
2 Sets
20 Reps
-
6
Lying Leg Raise
2 Sets
15 Reps
-
7
Treadmill
1 Set
30 mins
-
Day 5
1
Glute Bridge (Bodyweight)
2 Sets
15 Reps
-
2
Hip Bridge March
2 Sets
10 Reps
-
3
V-Up
2 Sets
12 Reps
-
4
Russian Twist
2 Sets
12 Reps
-
5
Abs Crunch (Bodyweight)
2 Sets
12 Reps
-
6
Goblet Squat
2 Sets
15 Reps
-
7
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
-
8
Glute Kickback
3 Sets
12 Reps
-
9
Leg Curl
3 Sets
12 Reps
-
10
Leg Extension
3 Sets
12 Reps
-
11
Lateral Lunge
2 Sets
10 Reps
-
12
Seated Calf Raise
3 Sets
15 Reps
-
13
Hip Adductor (Machine)
2 Sets
15 Reps
-
14
Hip Abductor (Machine)
2 Sets
15 Reps
-
15
Treadmill
1 Set
30 mins
-
Day 4
1
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
2
Russian Twist
2 Sets
12 Reps
-
3
Hip Bridge March
2 Sets
12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
6
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
8
Front Raise
3 Sets
10 Reps
-
9
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
10
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
11
Treadmill
1 Set
30 mins
-