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BoostcampPNG
Alene Fit Full Body Guide
by
1 athletes joined
Program Description
This is Alene Fit Full Body Workout Guide. I entered it into this app so it was easier for me to keep track of my weight over the 12 weeks. This is not my guide. I did not create it.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 17, 2024 05:30
Last Edited
Jul 16, 2024 09:01
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 12 Weeks
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5