Program Description
Level 1
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 13, 2025 12:36
- Last EditedJun 18, 2025 08:44
Summary
Stacey’s Program is a comprehensive 12-week training plan designed for those ready to elevate their fitness game. With a commitment to training seven days a week, this program emphasizes a balanced approach, targeting all major muscle groups through a mix of strength and cardio workouts. Expect to build strength with exercises like Romanian Deadlifts and Incline Bench Presses, while also incorporating cardio sessions to enhance endurance. Get ready to push your limits and achieve your fitness goals with a structured routine that keeps you engaged and motivated!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Cable abduction3 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
3
Squat (Smith Machine)3 Sets
12 Reps
-
4
Split Squat Front Foot Elevated (Smith Machine)3 Sets
12 Reps
-
5
Hip Thrust (Barbell)3 Sets
12 Reps
-
6
Walk1 Set
15 mins
-
Day 6
1
Walk1 Set
40 mins
-
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
3
Upright Row (Barbell)2 Sets
1 Set
12 Reps
15 Reps
-
-
4
Face Pull3 Sets
12 Reps
-
5
Tricep Extension (Cable)3 Sets
12 Reps
-
6
Walk1 Set
15 mins
-
Day 3
1
Abs Crunch (Bodyweight)3 Sets
20 Reps
-
2
Reverse Abs Crunch (Bodyweight)3 Sets
20 Reps
-
3
Crunch - pulse up3 Sets
20 Reps
-
4
Walk1 Set
15 mins
-
Day 4
1
Underhand Lat Pulldown3 Sets
12 Reps
-
2
Dumbbell Row3 Sets
12 Reps
-
3
Straigh bar - Cable pull down3 Sets
12 Reps
-
4
Overhead Tricep Extension (Dumbbell)3 Sets
12 Reps
-
5
Tricep Extension (Cable)3 Sets
-
6
Walk1 Set
15 mins
-
Day 5
1
Cable abduction3 Sets
12 Reps
-
2
Hip Extension3 Sets
12 Reps
-
3
Hip Thrust (Barbell)3 Sets
12 Reps
-
4
Step-Up (Weighted)3 Sets
12 Reps
-
5
Leg Press (45 Degrees)3 Sets
12 Reps
-
Day 7
1
Walk1 Set
40 mins
-