Program Description
Get fit
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout90 minutes
- CreatedAug 24, 2025 12:14
- Last EditedAug 31, 2025 07:07
Summary
Embark on a transformative 7-week journey with the "Get Fit" program, designed for daily workouts that challenge your limits. Each session combines cardio, strength training, and flexibility exercises to enhance your overall fitness. Expect to engage in a variety of movements, including supersets targeting major muscle groups, ensuring you build strength while burning calories. With a full gym required, you'll have the tools to sculpt your body and boost your endurance, making every day a step closer to your fitness goals. Get ready to commit and see the results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Biceps
13.2%
Quadriceps
9.6%
Chest
8.9%
Lats
8.8%
Middle Delts
8.8%
Upper Back
8.2%
Front Delts
7.8%
Glutes
3.1%
Olympic
3.1%
Cardio
2.7%
Other
2.7%
Hamstrings
2.4%
Forearms
1.9%
Lower Back
1.9%
Adductors
1.6%
Abs
0.8%
Rear Delts
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Week 1
1 / 7 Weeks
Day 1
1
Treadmill1 Set
10 mins
@6
2
Stretching1 Set
15 mins
@6
3A
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
4 Reps
-
-
-
-
4A
Inline Lever Arms Chest1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Dip (Bodyweight)4 Sets
6 Reps
-
4C
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5B
Chest Fly (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)1 Set
-
Day 2
1
Treadmill1 Set
10 mins
-
2
Stretching1 Set
10 mins
-
3A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3B
Lat Pulldown1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3C
Pull-Up (Assisted)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4A
Curl With Belt Squat1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Seated Row (Machine)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5A
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5B
Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5C
Bent Over Rows Lever Arms1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
Day 3
1
Treadmill1 Set
10 mins
-
2
Stretching1 Set
15 mins
-
3A
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
3B
Seated Over Head Press DB1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
4A
Split Squat With Rhino Belt1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5A
Clean and Press1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5B
Lateral Raise (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5C
Leg Extension1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
Day 4
1
Cycling1 Set
30 mins
@7
2
2km Row1 Set
-
Day 5
1
Treadmill1 Set
10 mins
@6
2
Stretching1 Set
15 mins
@6
3A
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
4 Reps
-
-
-
-
4A
Inline Lever Arms Chest1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Dip (Bodyweight)4 Sets
6 Reps
-
4C
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5B
Chest Fly (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)1 Set
-
Day 6
1
Treadmill1 Set
10 mins
-
2
Stretching1 Set
10 mins
-
3A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3B
Lat Pulldown1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3C
Pull-Up (Assisted)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4A
Curl With Belt Squat1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Seated Row (Machine)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5A
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5B
Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5C
Bent Over Rows Lever Arms1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
Day 7
1
Treadmill1 Set
10 mins
-
2
Stretching1 Set
15 mins
-
3A
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
3B
Seated Over Head Press DB1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
4A
Split Squat With Rhino Belt1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5A
Clean and Press1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5B
Lateral Raise (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5C
Leg Extension1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-