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BoostcampPNG
My 5 days workout split!!
by Nikola S.
1 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
Jul 06, 2024 11:48
down_app
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
14
Jog
1 Set
4 mins
15
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
5-
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
14
Jog
1 Set
4 mins
15
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
5-
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
14
Jog
1 Set
4 mins
15
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
5-
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
14
Jog
1 Set
4 mins
15
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
5-
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
14
Jog
1 Set
4 mins
15
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
5-
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
14
Jog
1 Set
4 mins
15
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
5-
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
14
Jog
1 Set
4 mins
15
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
5-
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
14
Jog
1 Set
4 mins
15
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
5-
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
14
Jog
1 Set
4 mins
15
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
5-
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
Walk
1 Set
5 mins
7
Jog
1 Set
4 mins
8
Sprint
1 Set
1 mins
9
Jog
1 Set
4 mins
10
Sprint
1 Set
1 mins
11
Jog
1 Set
4 mins
12
Sprint
1 Set
1 mins
13
Jog
1 Set
4 mins
14
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins
14
Jog
1 Set
4 mins
15
Sprint
1 Set
1 mins
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
Walk
1 Set
5 mins
6
Jog
1 Set
4 mins
7
Sprint
1 Set
1 mins
8
Jog
1 Set
4 mins
9
Sprint
1 Set
1 mins
10
Jog
1 Set
4 mins
11
Sprint
1 Set
1 mins
12
Jog
1 Set
4 mins
13
Sprint
1 Set
1 mins