Program Description
This program is made to train strength and endurance. Strength and size are worthless if you’re gassed after 30 seconds. Approach these workouts like a warrior.
Program Overview
- LevelNovice
- GoalAthletics, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedMay 22, 2025 12:43
- Last EditedJun 18, 2025 09:36
Summary
Unleash your inner warrior with the Hybrid Saiyan program, a comprehensive 18-week training regimen designed for those ready to elevate their fitness game. Committing to five days a week, you'll blend intense strength training with dynamic cardio, including exercises like deadlifts, squats, and high-energy runs. This program not only targets all major muscle groups but also enhances your endurance and core stability, ensuring you build strength and power effectively. Get ready to transform your physique and unleash your potential!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Week 1
1 / 18 Weeks
Day 1
1
Run1 Set
45 mins
@7
2
Plank3 Sets
1 mins
-
3
Hanging Leg Raise3 Sets
20 Reps
-
Day 2
1
Deadlift (Barbell)5 Sets
-
2
Sumo Deadlift (Barbell)3 Sets
-
3
Overhead Press (Barbell)5 Sets
-
4
Treadmill1 Set
-
Day 3
1
Platz Squat2 Sets
-
2
High Bar Squat (Barbell)3 Sets
-
3
Bench Press (Barbell)5 Sets
-
4
Incline Bench Press (Barbell)3 Sets
-
5
Treadmill1 Set
-
Day 4
1
Run1 Set
-
2
Decline Sit Up (Bodyweight)3 Sets
20 Reps
-
3
Plank3 Sets
1 mins
-
Day 5
1
Pullover (Machine)3 Sets
-
2
Lat Pulldown (Neutral Grip)3 Sets
-
3
Front Raise3 Sets
-
4
Skull Crusher (Barbell)3 Sets
-
5
Chest Fly (Machine)3 Sets
-
6
Rear Delt Fly (Machine)3 Sets
-
7
Incline Bench Press (Dumbbell)3 Sets
-
8
Treadmill1 Set
-