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My 5 days workout split!!

by Nikola S.
2 athletes joined

Program Description

You can do it!!!!!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 01, 2024 07:28
  • Last Edited
    Jun 18, 2025 10:40

Summary

Transform your physique with this comprehensive 10-week program designed for serious lifters. Featuring a balanced 5-day split, you'll target all major muscle groups six days a week, ensuring optimal strength gains and muscle growth. Each workout is carefully crafted with a mix of compound and isolation exercises, utilizing a full gym setup. Get ready to push your limits, build muscle, and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
1
2
10 reps
10 reps
-
-
3
Good Morning
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Leg Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
1
2
10 reps
10 reps
-
-
3
Good Morning
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Leg Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
1
2
10 reps
10 reps
-
-
3
Good Morning
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Leg Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
1
2
10 reps
10 reps
-
-
3
Good Morning
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Leg Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
1
2
10 reps
10 reps
-
-
3
Good Morning
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Leg Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
1
2
10 reps
10 reps
-
-
3
Good Morning
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Leg Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
1
2
10 reps
10 reps
-
-
3
Good Morning
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Leg Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
1
2
10 reps
10 reps
-
-
3
Good Morning
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Leg Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
1
2
10 reps
10 reps
-
-
3
Good Morning
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Leg Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Sumo Deadlift (Barbell)
1
2
10 reps
10 reps
-
-
3
Good Morning
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-6 reps
10-15 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up
3
8-10 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-6 reps
10-15 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up
3
8-10 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-6 reps
10-15 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up
3
8-10 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-6 reps
10-15 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up
3
8-10 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-6 reps
10-15 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up
3
8-10 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-6 reps
10-15 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up
3
8-10 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-6 reps
10-15 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up
3
8-10 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-6 reps
10-15 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up
3
8-10 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-6 reps
10-15 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up
3
8-10 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-6 reps
10-15 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up
3
8-10 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
5 reps
10 reps
-
-
2
Glute Bridge (Barbell)
1
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Goblet Squat
3
10 reps
-
6
Box Jump
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
5 reps
10 reps
-
-
2
Glute Bridge (Barbell)
1
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Goblet Squat
3
10 reps
-
6
Box Jump
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
5 reps
10 reps
-
-
2
Glute Bridge (Barbell)
1
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Goblet Squat
3
10 reps
-
6
Box Jump
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
5 reps
10 reps
-
-
2
Glute Bridge (Barbell)
1
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Goblet Squat
3
10 reps
-
6
Box Jump
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
5 reps
10 reps
-
-
2
Glute Bridge (Barbell)
1
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Goblet Squat
3
10 reps
-
6
Box Jump
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
5 reps
10 reps
-
-
2
Glute Bridge (Barbell)
1
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Goblet Squat
3
10 reps
-
6
Box Jump
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
5 reps
10 reps
-
-
2
Glute Bridge (Barbell)
1
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Goblet Squat
3
10 reps
-
6
Box Jump
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
5 reps
10 reps
-
-
2
Glute Bridge (Barbell)
1
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Goblet Squat
3
10 reps
-
6
Box Jump
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
5 reps
10 reps
-
-
2
Glute Bridge (Barbell)
1
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Goblet Squat
3
10 reps
-
6
Box Jump
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
5 reps
10 reps
-
-
2
Glute Bridge (Barbell)
1
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Goblet Squat
3
10 reps
-
6
Box Jump
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Straight Bar Lat Extension
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
T-Bar Row
3
12 reps
-
8
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Straight Bar Lat Extension
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
T-Bar Row
3
12 reps
-
8
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Straight Bar Lat Extension
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
T-Bar Row
3
12 reps
-
8
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Straight Bar Lat Extension
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
T-Bar Row
3
12 reps
-
8
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Straight Bar Lat Extension
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
T-Bar Row
3
12 reps
-
8
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Straight Bar Lat Extension
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
T-Bar Row
3
12 reps
-
8
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Straight Bar Lat Extension
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
T-Bar Row
3
12 reps
-
8
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Straight Bar Lat Extension
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
T-Bar Row
3
12 reps
-
8
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Straight Bar Lat Extension
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
T-Bar Row
3
12 reps
-
8
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Straight Bar Lat Extension
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
T-Bar Row
3
12 reps
-
8
Dumbbell Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
10 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Wall Sit
3
2 mins
-
6
Leg Extension
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
10 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Wall Sit
3
2 mins
-
6
Leg Extension
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
10 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Wall Sit
3
2 mins
-
6
Leg Extension
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
10 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Wall Sit
3
2 mins
-
6
Leg Extension
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
10 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Wall Sit
3
2 mins
-
6
Leg Extension
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
10 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Wall Sit
3
2 mins
-
6
Leg Extension
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
10 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Wall Sit
3
2 mins
-
6
Leg Extension
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
10 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Wall Sit
3
2 mins
-
6
Leg Extension
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
10 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Wall Sit
3
2 mins
-
6
Leg Extension
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
10 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Sumo Squat
3
10 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Wall Sit
3
2 mins
-
6
Leg Extension
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10 reps
-
2
Pallof Press
3
12 reps
-
3
Plank
3
2 mins
-
4
Hanging Leg Raise
3
8 reps
-
5
Abs Crunch (Weighted)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10 reps
-
2
Pallof Press
3
12 reps
-
3
Plank
3
2 mins
-
4
Hanging Leg Raise
3
8 reps
-
5
Abs Crunch (Weighted)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10 reps
-
2
Pallof Press
3
12 reps
-
3
Plank
3
2 mins
-
4
Hanging Leg Raise
3
8 reps
-
5
Abs Crunch (Weighted)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10 reps
-
2
Pallof Press
3
12 reps
-
3
Plank
3
2 mins
-
4
Hanging Leg Raise
3
8 reps
-
5
Abs Crunch (Weighted)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10 reps
-
2
Pallof Press
3
12 reps
-
3
Plank
3
2 mins
-
4
Hanging Leg Raise
3
8 reps
-
5
Abs Crunch (Weighted)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10 reps
-
2
Pallof Press
3
12 reps
-
3
Plank
3
2 mins
-
4
Hanging Leg Raise
3
8 reps
-
5
Abs Crunch (Weighted)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10 reps
-
2
Pallof Press
3
12 reps
-
3
Plank
3
2 mins
-
4
Hanging Leg Raise
3
8 reps
-
5
Abs Crunch (Weighted)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10 reps
-
2
Pallof Press
3
12 reps
-
3
Plank
3
2 mins
-
4
Hanging Leg Raise
3
8 reps
-
5
Abs Crunch (Weighted)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10 reps
-
2
Pallof Press
3
12 reps
-
3
Plank
3
2 mins
-
4
Hanging Leg Raise
3
8 reps
-
5
Abs Crunch (Weighted)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10 reps
-
2
Pallof Press
3
12 reps
-
3
Plank
3
2 mins
-
4
Hanging Leg Raise
3
8 reps
-
5
Abs Crunch (Weighted)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
-
2
Sumo Deadlift (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
-
-
3
Good Morning
3 Sets
10 Reps
-
4
Single Leg Romanian Deadlift
3 Sets
10-15 Reps
-
5
Hyperextension
3 Sets
10-15 Reps
-
6
Leg Curl
3 Sets
10-15 Reps
-
7
Leg Press
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
5-6 Reps
10-15 Reps
-
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Skull Crusher
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Push Up
3 Sets
8-10 Reps
-
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
Day 3
1
Hip Thrust (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
-
-
2
Glute Bridge (Barbell)
1 Set
10-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Glute Kickback (Cable)
3 Sets
10 Reps
-
5
Goblet Squat
3 Sets
10 Reps
-
6
Box Jump
3 Sets
12 Reps
-
Day 4
1
Lat Pulldown
3 Sets
10 Reps
-
2
Face Pull
3 Sets
10 Reps
-
3
Straight Bar Lat Extension
3 Sets
10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
T-Bar Row
3 Sets
12 Reps
-
8
Dumbbell Row
3 Sets
10 Reps
-
Day 5
1
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
5 Reps
10 Reps
-
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Sumo Squat
3 Sets
10 Reps
-
4
Glute Kickback (Cable)
3 Sets
10 Reps
-
5
Wall Sit
3 Sets
2 mins
-
6
Leg Extension
3 Sets
12 Reps
-
7
Step-Up (Weighted)
3 Sets
12 Reps
-
Day 6
1
Side Bend (Dumbbell)
3 Sets
10 Reps
-
2
Pallof Press
3 Sets
12 Reps
-
3
Plank
3 Sets
2 mins
-
4
Hanging Leg Raise
3 Sets
8 Reps
-
5
Abs Crunch (Weighted)
3 Sets
15 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
7
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
-