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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
    Aug 05, 2024 08:43
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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