Program Description
Increase strength and conditioning.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalMuscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 27, 2025 04:14
- Last EditedJun 18, 2025 10:25

Summary
Unleash your strength with Power Hour, an 8-week program designed to elevate your lifting game. Committing to 5 days a week, you'll engage in a balanced mix of push and pull workouts, focusing on both upper and lower body strength. Each session incorporates a variety of barbell, dumbbell, and bodyweight exercises, ensuring comprehensive muscle engagement and optimal results. Whether you're looking to build muscle, improve endurance, or enhance your overall fitness, this program is your pathway to powerful gains. Get ready to transform your physique and boost your confidence!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10-15 reps
8-10 reps
RPE 5
RPE 7
2A
Push Up
3
10-15 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3A
Bench Press (Close Grip)
1
3
10-15 reps
10-12 reps
RPE 5
RPE 7
3B
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 7
2A
Tricep Pushdown (Cable)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
2B
Side Bend (Dumbbell)
3
15 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
3B
Dead Hang
3
1 mins
-
4A
Landmine Press
3
15 reps
RPE 7
4B
Jump Rope
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10-15 reps
8-10 reps
RPE 5
RPE 7
2A
Push Up
3
10-15 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3A
Bench Press (Close Grip)
1
3
10-15 reps
10-12 reps
RPE 5
RPE 7
3B
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 7
2A
Tricep Pushdown (Cable)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
2B
Side Bend (Dumbbell)
3
15 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
3B
Dead Hang
3
1 mins
-
4A
Landmine Press
3
15 reps
RPE 7
4B
Jump Rope
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10-15 reps
5-8 reps
RPE 5
RPE 9
2A
Push Up
3
10-15 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3A
Bench Press (Close Grip)
1
3
10-15 reps
10-12 reps
RPE 5
RPE 7
3B
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
3
10-15 reps
5-8 reps
RPE 5
RPE 9
2A
Tricep Pushdown (Cable)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
2B
Side Bend (Dumbbell)
3
15 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
3B
Dead Hang
3
1 mins
-
4A
Landmine Press
3
15 reps
RPE 7
4B
Jump Rope
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10-15 reps
5-8 reps
RPE 5
RPE 9
2A
Push Up
3
10-15 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3A
Bench Press (Close Grip)
1
3
10-15 reps
10-12 reps
RPE 5
RPE 7
3B
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
3
10-15 reps
5-8 reps
RPE 5
RPE 9
2A
Tricep Pushdown (Cable)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
2B
Side Bend (Dumbbell)
3
15 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
3B
Dead Hang
3
1 mins
-
4A
Landmine Press
3
15 reps
RPE 7
4B
Jump Rope
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
3
10-15 reps
8-12 reps
RPE 5
RPE 7
1B
GHM
3
12-15 reps
-
2A
Seated Row (Machine)
3
8-12 reps
RPE 7
2B
Kettlebell Swing
3
12-15 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
8-10 reps
RPE 5
RPE 9
2
Split Squat (Dumbbell)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3B
Calf Holds
3
1 mins
-
4A
Lateral Banded Walk
3
15 reps
-
4B
Wall Sit
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
3
10-15 reps
8-12 reps
RPE 5
RPE 7
1B
GHM
3
12-15 reps
-
2A
Seated Row (Machine)
3
8-12 reps
RPE 7
2B
Kettlebell Swing
3
12-15 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
8-10 reps
RPE 5
RPE 9
2
Split Squat (Dumbbell)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3B
Calf Holds
3
1 mins
-
4A
Lateral Banded Walk
3
15 reps
-
4B
Wall Sit
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
3
10-15 reps
8-10 reps
RPE 5
RPE 7
1B
GHM
3
12-15 reps
-
2A
Seated Row (Machine)
3
8-12 reps
RPE 7
2B
Kettlebell Swing
3
12-15 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
5-8 reps
RPE 5
RPE 9
2
Split Squat (Dumbbell)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3B
Calf Holds
3
1 mins
-
4A
Lateral Banded Walk
3
15 reps
-
4B
Wall Sit
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
3
10-15 reps
8-10 reps
RPE 5
RPE 7
1B
GHM
3
12-15 reps
-
2A
Seated Row (Machine)
3
8-12 reps
RPE 7
2B
Kettlebell Swing
3
12-15 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
5-8 reps
RPE 5
RPE 9
2
Split Squat (Dumbbell)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3B
Calf Holds
3
1 mins
-
4A
Lateral Banded Walk
3
15 reps
-
4B
Wall Sit
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
1
10 reps
-
1B
Lying Leg Raise
1
15 reps
-
1C
Bicycle Crunch
1
15 reps
-
1D
Russian Twist (Dumbbell)
1
15 reps
-
1E
Dead Bug
1
15 reps
-
1F
Mountain Climber
1
15 reps
-
2A
V-Up
1
1 mins
-
2B
Flutter Kicks
1
1 mins
-
2C
Plank
1
1 mins
-
3
Sprint
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Suite Case Weight Transfer (Abs)
1
10 reps
-
1B
Side Plank Dip (Left)
1
10 reps
-
1C
Side Plank Dip (Right)
1
10 reps
-
1D
Plank with Shoulder Taps
1
20 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
1F
Hanging Leg Raise
1
15 reps
-
2A
Jumping Jack
1
1 mins
-
2B
High Knees
1
1 mins
-
2C
Butt Kicks
1
1 mins
-
2D
Burpee
1
1 mins
-
2E
Jump Rope
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
1
10 reps
-
1B
Lying Leg Raise
1
15 reps
-
1C
Bicycle Crunch
1
15 reps
-
1D
Russian Twist (Dumbbell)
1
15 reps
-
1E
Dead Bug
1
15 reps
-
1F
Mountain Climber
1
15 reps
-
2A
V-Up
1
1 mins
-
2B
Flutter Kicks
1
1 mins
-
2C
Plank
1
1 mins
-
3
Sprint
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Suite Case Weight Transfer (Abs)
1
10 reps
-
1B
Side Plank Dip (Left)
1
10 reps
-
1C
Side Plank Dip (Right)
1
10 reps
-
1D
Plank with Shoulder Taps
1
20 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
1F
Hanging Leg Raise
1
15 reps
-
2A
Jumping Jack
1
1 mins
-
2B
High Knees
1
1 mins
-
2C
Butt Kicks
1
1 mins
-
2D
Burpee
1
1 mins
-
2E
Jump Rope
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
1
10 reps
-
1B
Lying Leg Raise
1
15 reps
-
1C
Bicycle Crunch
1
15 reps
-
1D
Russian Twist (Dumbbell)
1
15 reps
-
1E
Dead Bug
1
15 reps
-
1F
Mountain Climber
1
15 reps
-
2A
V-Up
1
1 mins
-
2B
Flutter Kicks
1
1 mins
-
2C
Plank
1
1 mins
-
3
Sprint
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Suite Case Weight Transfer (Abs)
1
10 reps
-
1B
Side Plank Dip (Left)
1
10 reps
-
1C
Side Plank Dip (Right)
1
10 reps
-
1D
Plank with Shoulder Taps
1
20 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
1F
Hanging Leg Raise
1
15 reps
-
2A
Jumping Jack
1
1 mins
-
2B
High Knees
1
1 mins
-
2C
Butt Kicks
1
1 mins
-
2D
Burpee
1
1 mins
-
2E
Jump Rope
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
1
10 reps
-
1B
Lying Leg Raise
1
15 reps
-
1C
Bicycle Crunch
1
15 reps
-
1D
Russian Twist (Dumbbell)
1
15 reps
-
1E
Dead Bug
1
15 reps
-
1F
Mountain Climber
1
15 reps
-
2A
V-Up
1
1 mins
-
2B
Flutter Kicks
1
1 mins
-
2C
Plank
1
1 mins
-
3
Sprint
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Suite Case Weight Transfer (Abs)
1
10 reps
-
1B
Side Plank Dip (Left)
1
10 reps
-
1C
Side Plank Dip (Right)
1
10 reps
-
1D
Plank with Shoulder Taps
1
20 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
1F
Hanging Leg Raise
1
15 reps
-
2A
Jumping Jack
1
1 mins
-
2B
High Knees
1
1 mins
-
2C
Butt Kicks
1
1 mins
-
2D
Burpee
1
1 mins
-
2E
Jump Rope
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
8-10 reps
RPE 5
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Calf Raise (Barbell)
3
15 reps
RPE 7
4A
Fire Hydrant (Band)
3
15 reps
-
4B
Donkey Kick (Band)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
3
10-12 reps
8-10 reps
RPE 5
RPE 7
2A
Seated Row (Machine)
3
10-12 reps
RPE 7
2B
Bird Dog
3
15 reps
-
3A
Straight Arm Pulldown
3
10-12 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
1 mins
-
4
Hammer Curl
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
8-10 reps
RPE 5
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Calf Raise (Barbell)
3
15 reps
RPE 7
4A
Fire Hydrant (Band)
3
15 reps
-
4B
Donkey Kick (Band)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
3
10-12 reps
8-10 reps
RPE 5
RPE 7
2A
Seated Row (Machine)
3
10-12 reps
RPE 7
2B
Bird Dog
3
15 reps
-
3A
Straight Arm Pulldown
3
10-12 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
1 mins
-
4
Hammer Curl
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
5-8 reps
RPE 5
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Calf Raise (Barbell)
3
15 reps
RPE 7
4A
Fire Hydrant (Band)
3
15 reps
-
4B
Donkey Kick (Band)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
3
10-12 reps
5-8 reps
RPE 5
RPE 9
2A
Seated Row (Machine)
3
8-10 reps
RPE 8
2B
Bird Dog
3
15 reps
-
3A
Straight Arm Pulldown
3
10-12 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
1 mins
-
4
Hammer Curl
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
5-8 reps
RPE 5
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Calf Raise (Barbell)
3
15 reps
RPE 7
4A
Fire Hydrant (Band)
3
15 reps
-
4B
Donkey Kick (Band)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
3
10-12 reps
5-8 reps
RPE 5
RPE 9
2A
Seated Row (Machine)
3
8-10 reps
RPE 8
2B
Bird Dog
3
15 reps
-
3A
Straight Arm Pulldown
3
10-12 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
1 mins
-
4
Hammer Curl
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-15 reps
8-12 reps
RPE 5
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
3A
Landmine Twist
3
12-15 reps
RPE 7
3B
Standing Calf Raise
3
1 mins
RPE 7
4A
Front Raise
3
12-15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12-15 reps
RPE 5
2A
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3B
Arnold Press
3
10-12 reps
RPE 7
4A
Donkey Kick (Strap Band)
3
15 reps
RPE 7
4B
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-15 reps
8-12 reps
RPE 5
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
3A
Landmine Twist
3
12-15 reps
RPE 7
3B
Standing Calf Raise
3
1 mins
RPE 7
4A
Front Raise
3
12-15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12-15 reps
RPE 5
2A
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3B
Arnold Press
3
10-12 reps
RPE 7
4A
Donkey Kick (Strap Band)
3
15 reps
RPE 7
4B
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-15 reps
8-12 reps
RPE 5
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
3A
Landmine Twist
3
12-15 reps
RPE 7
3B
Standing Calf Raise
3
1 mins
RPE 7
4A
Front Raise
3
12-15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12-15 reps
RPE 5
2A
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3B
Arnold Press
3
10-12 reps
RPE 7
4A
Donkey Kick (Strap Band)
3
15 reps
RPE 7
4B
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-15 reps
8-12 reps
RPE 5
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
3A
Landmine Twist
3
12-15 reps
RPE 7
3B
Standing Calf Raise
3
1 mins
RPE 7
4A
Front Raise
3
12-15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12-15 reps
RPE 5
2A
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3B
Arnold Press
3
10-12 reps
RPE 7
4A
Donkey Kick (Strap Band)
3
15 reps
RPE 7
4B
Lateral Raise (Cable)
3
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
3 Sets
10-15 Reps
8-10 Reps
@5
@7
2A
Push Up3 Sets
10-15 Reps
@7
2B
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
@7
3A
Bench Press (Close Grip)1 Set
3 Sets
10-15 Reps
10-12 Reps
@5
@7
3B
Reverse Lunge (Dumbbell)3 Sets
12 Reps
@7
Day 2
1A
Lat Pulldown1 Set
3 Sets
10-15 Reps
8-12 Reps
@5
@7
1B
GHM3 Sets
12-15 Reps
-
2A
Seated Row (Machine)3 Sets
8-12 Reps
@7
2B
Kettlebell Swing3 Sets
12-15 Reps
@7
3
Hammer Curl3 Sets
10-12 Reps
@7
4
Alternating Dumbbell Curl3 Sets
10-12 Reps
@7
Day 3
1A
Abs Crunch (Weighted)1 Set
10 Reps
-
1B
Lying Leg Raise1 Set
15 Reps
-
1C
Bicycle Crunch1 Set
15 Reps
-
1D
Russian Twist (Dumbbell)1 Set
15 Reps
-
1E
Dead Bug1 Set
15 Reps
-
1F
Mountain Climber1 Set
15 Reps
-
2A
V-Up1 Set
1 mins
-
2B
Flutter Kicks1 Set
1 mins
-
2C
Plank1 Set
1 mins
-
3
Sprint1 Set
4 mins
-
Day 4
1
Squat (Barbell)2 Sets
3 Sets
12-15 Reps
8-10 Reps
@5
@7
2
Step-Up (Weighted)3 Sets
10-12 Reps
@7
3A
Seated Shoulder Press (Dumbbell)3 Sets
10-12 Reps
@7
3B
Calf Raise (Barbell)3 Sets
15 Reps
@7
4A
Fire Hydrant (Band)3 Sets
15 Reps
-
4B
Donkey Kick (Band)3 Sets
15 Reps
-
Day 5
1
Lat Pulldown1 Set
3 Sets
10-15 Reps
8-12 Reps
@5
@7
2A
Romanian Deadlift (Dumbbell)3 Sets
10-12 Reps
@7
2B
Single Arm Row (Dumbbell)3 Sets
10-12 Reps
@7
3A
Landmine Twist3 Sets
12-15 Reps
@7
3B
Standing Calf Raise3 Sets
1 mins
@7
4A
Front Raise3 Sets
12-15 Reps
@7
4B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@7