Program Description
Progressive overload is needed. add reps and sets, or weight and tempo each week. Dont add reps and weight at the same time
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedAug 24, 2025 10:03
- Last EditedSep 05, 2025 12:54
Summary
Embark on a transformative 5-week journey with Char's program, designed for those ready to elevate their fitness game. Committing to 4 days a week, you'll engage in a dynamic mix of cardio and strength training, targeting all major muscle groups through effective supersets and bodyweight exercises. Each session is crafted to challenge your endurance and build strength, ensuring you stay motivated and on track to reach your goals. Perfect for anyone looking to enhance their overall fitness in a structured, yet flexible format. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Glutes
11.8%
Abs
11.7%
Hamstrings
9.4%
Stretching
6.5%
Lats
6.1%
Upper Back
6.1%
Front Delts
5.6%
Middle Delts
5.5%
Triceps
4.6%
Biceps
4.6%
Lower Back
3.4%
Chest
3%
Adductors
2.7%
Cardio
2%
Calves
1.5%
Rear Delts
1.3%
Abductors
0.9%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6.5
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Open And Close The Gate
2
8 reps
RPE 6
2C
Lateral Lunge
2
8 reps
RPE 6
2D
Hip Thrust (Bodyweight)
2
8 reps
RPE 6
2E
Overhead Press (Dumbbell)
2
8 reps
RPE 6
2F
Over And Backs
2
8 reps
RPE 6
2G
Band Pull Apart
2
8 reps
RPE 6
3A
Squat (Barbell)
3
8 reps
RPE 7
3B
Wide Grip Lat Pulldown
3
8 reps
RPE 6.5
4A
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6.5
4B
Shoulder Press (Machine)
3
8 reps
RPE 6.5
4C
Dead Bug
3
16 reps
RPE 6.5
5A
Leg Extension
3
8 reps
RPE 6.5
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
5C
Pallof Press
3
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6.5
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Open And Close The Gate
2
8 reps
RPE 6
2C
Lateral Lunge
2
8 reps
RPE 6
2D
Hip Thrust (Bodyweight)
2
8 reps
RPE 6
2E
Overhead Press (Dumbbell)
2
8 reps
RPE 6
2F
Over And Backs
2
8 reps
RPE 6
2G
Band Pull Apart
2
8 reps
RPE 6
3A
Squat (Barbell)
3
8 reps
RPE 7.5
3B
Wide Grip Lat Pulldown
3
8 reps
RPE 7
4A
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4B
Shoulder Press (Machine)
3
8 reps
RPE 7
4C
Dead Bug
3
16 reps
RPE 7
5A
Leg Extension
3
8 reps
RPE 7
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 7
5C
Pallof Press
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6.5
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Open And Close The Gate
2
8 reps
RPE 6
2C
Lateral Lunge
2
8 reps
RPE 6
2D
Hip Thrust (Bodyweight)
2
8 reps
RPE 6
2E
Overhead Press (Dumbbell)
2
8 reps
RPE 6
2F
Over And Backs
2
8 reps
RPE 6
2G
Band Pull Apart
2
8 reps
RPE 6
3A
Squat (Barbell)
4
6 reps
RPE 7.5
3B
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
4A
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5
4B
Shoulder Press (Machine)
3
10 reps
RPE 6.5
4C
Dead Bug
3
20 reps
RPE 6.5
5A
Leg Extension
3
10 reps
RPE 6.5
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
5C
Pallof Press
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6.5
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Open And Close The Gate
2
8 reps
RPE 6
2C
Lateral Lunge
2
8 reps
RPE 6
2D
Hip Thrust (Bodyweight)
2
8 reps
RPE 6
2E
Overhead Press (Dumbbell)
2
8 reps
RPE 6
2F
Over And Backs
2
8 reps
RPE 6
2G
Band Pull Apart
2
8 reps
RPE 6
3A
Squat (Barbell)
4
6 reps
RPE 8
3B
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
4A
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4B
Shoulder Press (Machine)
3
10 reps
RPE 7.5
4C
Dead Bug
3
20 reps
RPE 7.5
5A
Leg Extension
3
10 reps
RPE 7.5
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5C
Pallof Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6.5
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Open And Close The Gate
2
8 reps
RPE 6
2C
Lateral Lunge
2
8 reps
RPE 6
2D
Hip Thrust (Bodyweight)
2
8 reps
RPE 6
2E
Overhead Press (Dumbbell)
2
8 reps
RPE 6
2F
Over And Backs
2
8 reps
RPE 6
2G
Band Pull Apart
2
8 reps
RPE 6
3A
Squat (Barbell)
4
6 reps
RPE 8.5
3B
Wide Grip Lat Pulldown
3
8 reps
RPE 8
4A
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4B
Shoulder Press (Machine)
3
8 reps
RPE 8
4C
Dead Bug
3
16 reps
RPE 8
5A
Leg Extension
3
8 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5C
Pallof Press
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Toe Taps
2
8 reps
RPE 6
2C
Open And Close The Gate
2
8 reps
RPE 6
2D
Banded A’s, T’s And Y’s
2
8 reps
RPE 6
2E
Over And Backs
2
8 reps
RPE 6
3A
Trap Bar Deadlift
3
8 reps
RPE 7
3B
Chest Press (Machine)
3
8 reps
RPE 6.5
4A
Hack Squat
3
8 reps
RPE 6.5
4B
T-Bar Row
3
8 reps
RPE 6.5
4C
Bird Dog
3
8 reps
RPE 6.5
5A
Glute Kickback
3
8 reps
RPE 6.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5C
Wood Chop
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Toe Taps
2
8 reps
RPE 6
2C
Open And Close The Gate
2
8 reps
RPE 6
2D
Banded A’s, T’s And Y’s
2
8 reps
RPE 6
2E
Over And Backs
2
8 reps
RPE 6
3A
Trap Bar Deadlift
3
8 reps
RPE 7.5
3B
Chest Press (Machine)
3
8 reps
RPE 7
4A
Hack Squat
3
8 reps
RPE 7
4B
T-Bar Row
3
8 reps
RPE 7
4C
Bird Dog
3
8 reps
RPE 7
5A
Glute Kickback
3
8 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5C
Wood Chop
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Toe Taps
2
8 reps
RPE 6
2C
Open And Close The Gate
2
8 reps
RPE 6
2D
Banded A’s, T’s And Y’s
2
8 reps
RPE 6
2E
Over And Backs
2
8 reps
RPE 6
3A
Trap Bar Deadlift
4
6 reps
RPE 7.5
3B
Chest Press (Machine)
3
10 reps
RPE 6.5
4A
Hack Squat
3
10 reps
RPE 6.5
4B
T-Bar Row
3
10 reps
RPE 6.5
4C
Bird Dog
3
10 reps
RPE 6.5
5A
Glute Kickback
3
10 reps
RPE 6.5
5B
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5C
Wood Chop
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Toe Taps
2
8 reps
RPE 6
2C
Open And Close The Gate
2
8 reps
RPE 6
2D
Banded A’s, T’s And Y’s
2
8 reps
RPE 6
2E
Over And Backs
2
8 reps
RPE 6
3A
Trap Bar Deadlift
4
6 reps
RPE 7.5
3B
Chest Press (Machine)
3
10 reps
RPE 7.5
4A
Hack Squat
3
10 reps
RPE 7.5
4B
T-Bar Row
3
10 reps
RPE 7.5
4C
Bird Dog
3
10 reps
RPE 7.5
5A
Glute Kickback
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5C
Wood Chop
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Toe Taps
2
8 reps
RPE 6
2C
Open And Close The Gate
2
8 reps
RPE 6
2D
Banded A’s, T’s And Y’s
2
8 reps
RPE 6
2E
Over And Backs
2
8 reps
RPE 6
3A
Trap Bar Deadlift
4
6 reps
RPE 8.5
3B
Chest Press (Machine)
3
8 reps
RPE 8
4A
Hack Squat
3
8 reps
RPE 8
4B
T-Bar Row
3
8 reps
RPE 8
4C
Bird Dog
3
8 reps
RPE 8
5A
Glute Kickback
3
8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Open And Close The Gate
2
8 reps
RPE 6
2B
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2C
Lateral Lunge
2
8 reps
RPE 6
2D
90/90 Hip Flow
2
8 reps
RPE 6
2E
Scarecrows
2
8 reps
RPE 6
2F
Lat Pulldown (Band)
2
8 reps
RPE 6
2G
Tricep Kickback
2
8 reps
RPE 6
3A
Landmine Front Squat
3
8 reps
RPE 6.5
3B
Lat Pulldown (Close Grip)
3
8 reps
RPE 6.5
4A
Seated Hamstring Curl
3
8 reps
RPE 6.5
4B
Upright Row (Barbell)
3
10 reps
RPE 6.5
4C
Dynamic Side Plank
3
8 reps
RPE 6.5
5A
Step Down
3
8 reps
RPE 6.5
5B
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5
5C
Windmills
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Open And Close The Gate
2
8 reps
RPE 6
2B
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2C
Lateral Lunge
2
8 reps
RPE 6
2D
90/90 Hip Flow
2
8 reps
RPE 6
2E
Scarecrows
2
8 reps
RPE 6
2F
Lat Pulldown (Band)
2
8 reps
RPE 6
2G
Tricep Kickback
2
8 reps
RPE 6
3A
Landmine Front Squat
3
8 reps
RPE 7.5
3B
Lat Pulldown (Close Grip)
3
8 reps
RPE 7
4A
Seated Hamstring Curl
3
8 reps
RPE 7
4B
Upright Row (Barbell)
3
10 reps
RPE 7
4C
Dynamic Side Plank
3
8 reps
RPE 7
5A
Step Down
3
8 reps
RPE 7
5B
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5C
Windmills
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Open And Close The Gate
2
8 reps
RPE 6
2B
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2C
Lateral Lunge
2
8 reps
RPE 6
2D
90/90 Hip Flow
2
8 reps
RPE 6
2E
Scarecrows
2
8 reps
RPE 6
2F
Lat Pulldown (Band)
2
8 reps
RPE 6
2G
Tricep Kickback
2
8 reps
RPE 6
3A
Landmine Front Squat
4
6 reps
RPE 7.5
3B
Lat Pulldown (Close Grip)
3
10 reps
RPE 6.5
4A
Seated Hamstring Curl
3
10 reps
RPE 6.5
4B
Upright Row (Barbell)
3
12 reps
RPE 6.5
4C
Dynamic Side Plank
3
10 reps
RPE 6.5
5A
Step Down
3
10 reps
RPE 6.5
5B
Hammer Curl (Dumbbell)
3
12 reps
RPE 6.5
5C
Windmills
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Open And Close The Gate
2
8 reps
RPE 6
2B
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2C
Lateral Lunge
2
8 reps
RPE 6
2D
90/90 Hip Flow
2
8 reps
RPE 6
2E
Scarecrows
2
8 reps
RPE 6
2F
Lat Pulldown (Band)
2
8 reps
RPE 6
2G
Tricep Kickback
2
8 reps
RPE 6
3A
Landmine Front Squat
4
6 reps
RPE 7.5
3B
Lat Pulldown (Close Grip)
3
10 reps
RPE 7.5
4A
Seated Hamstring Curl
3
10 reps
RPE 7.5
4B
Upright Row (Barbell)
3
12 reps
RPE 7
4C
Dynamic Side Plank
3
10 reps
RPE 7.5
5A
Step Down
3
10 reps
RPE 7
5B
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5C
Windmills
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Open And Close The Gate
2
8 reps
RPE 6
2B
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2C
Lateral Lunge
2
8 reps
RPE 6
2D
90/90 Hip Flow
2
8 reps
RPE 6
2E
Scarecrows
2
8 reps
RPE 6
2F
Lat Pulldown (Band)
2
8 reps
RPE 6
2G
Tricep Kickback
2
8 reps
RPE 6
3A
Landmine Front Squat
4
6 reps
RPE 8.5
3B
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
4A
Seated Hamstring Curl
3
8 reps
RPE 8
4B
Upright Row (Barbell)
3
10 reps
RPE 8
4C
Dynamic Side Plank
3
8 reps
RPE 8
5A
Step Down
3
8 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5C
Windmills
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Open And Close The Gate
2
8 reps
RPE 6
2C
Side Leg Swings
2
8 reps
RPE 6
2D
Seated Leg Lifts
2
8 reps
RPE 6
2E
Banded A’s, T’s And Y’s
2
8 reps
RPE 6
2F
Lat Pulldown (Band)
2
8 reps
RPE 6
3A
Deadlift (Smith Machine)
3
8 reps
RPE 7
3B
Pull-Up (Assisted)
3
8 reps
RPE 6.5
4A
Walking Lunge
3
8 reps
RPE 6.5
4B
Chest Fly (Machine)
3
8 reps
RPE 6.5
4C
Bicycle Crunch
3
8 reps
RPE 6.5
5A
Leg Press
3
8 reps
RPE 6.5
5B
Seated Calf Raise
3
10 reps
RPE 6.5
5C
Side Bend (Dumbbell)
3
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Open And Close The Gate
2
8 reps
RPE 6
2C
Side Leg Swings
2
8 reps
RPE 6
2D
Seated Leg Lifts
2
8 reps
RPE 6
2E
Banded A’s, T’s And Y’s
2
8 reps
RPE 6
2F
Lat Pulldown (Band)
2
8 reps
RPE 6
3A
Deadlift (Smith Machine)
3
8 reps
RPE 7.5
3B
Pull-Up (Assisted)
3
8 reps
RPE 7
4A
Walking Lunge
3
8 reps
RPE 7
4B
Chest Fly (Machine)
3
8 reps
RPE 7
4C
Bicycle Crunch
3
8 reps
RPE 7
5A
Leg Press
3
8 reps
RPE 7
5B
Seated Calf Raise
3
10 reps
RPE 7
5C
Side Bend (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Open And Close The Gate
2
8 reps
RPE 6
2C
Side Leg Swings
2
8 reps
RPE 6
2D
Seated Leg Lifts
2
8 reps
RPE 6
2E
Banded A’s, T’s And Y’s
2
8 reps
RPE 6
2F
Lat Pulldown (Band)
2
8 reps
RPE 6
3A
Deadlift (Smith Machine)
4
6 reps
RPE 7.5
3B
Pull-Up (Assisted)
3
10 reps
RPE 6.5
4A
Walking Lunge
3
10 reps
RPE 6.5
4B
Chest Fly (Machine)
3
10 reps
RPE 6.5
4C
Bicycle Crunch
3
10 reps
RPE 6.5
5A
Leg Press
3
10 reps
RPE 6.5
5B
Seated Calf Raise
3
12 reps
RPE 6.5
5C
Side Bend (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Open And Close The Gate
2
8 reps
RPE 6
2C
Side Leg Swings
2
8 reps
RPE 6
2D
Seated Leg Lifts
2
8 reps
RPE 6
2E
Banded A’s, T’s And Y’s
2
8 reps
RPE 6
2F
Lat Pulldown (Band)
2
8 reps
RPE 6
3A
Deadlift (Smith Machine)
4
6 reps
RPE 8
3B
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4A
Walking Lunge
3
10 reps
RPE 7.5
4B
Chest Fly (Machine)
3
10 reps
RPE 7.5
4C
Bicycle Crunch
3
10 reps
RPE 7.5
5A
Leg Press
3
10 reps
RPE 7.5
5B
Seated Calf Raise
3
12 reps
RPE 7
5C
Side Bend (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2A
Dynamic Hamstring Sweeps
2
8 reps
RPE 6
2B
Open And Close The Gate
2
8 reps
RPE 6
2C
Side Leg Swings
2
8 reps
RPE 6
2D
Seated Leg Lifts
2
8 reps
RPE 6
2E
Banded A’s, T’s And Y’s
2
8 reps
RPE 6
2F
Lat Pulldown (Band)
2
8 reps
RPE 6
3A
Deadlift (Smith Machine)
4
6 reps
RPE 8.5
3B
Pull-Up (Assisted)
3
8 reps
RPE 8
4A
Walking Lunge
3
8 reps
RPE 8
4B
Chest Fly (Machine)
3
8 reps
RPE 8
4C
Bicycle Crunch
3
8 reps
RPE 8
5A
Leg Press
3
8 reps
RPE 8
5B
Seated Calf Raise
3
10 reps
RPE 8
5C
Side Bend (Dumbbell)
3
8 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Cardio1 Set
5 mins
@6.5
2A
Dynamic Hamstring Sweeps2 Sets
8 Reps
@6
2B
Open And Close The Gate2 Sets
8 Reps
@6
2C
Lateral Lunge2 Sets
8 Reps
@6
2D
Hip Thrust (Bodyweight)2 Sets
8 Reps
@6
2E
Overhead Press (Dumbbell)2 Sets
8 Reps
@6
2F
Over And Backs2 Sets
8 Reps
@6
2G
Band Pull Apart2 Sets
8 Reps
@6
3A
Squat (Barbell)3 Sets
8 Reps
@7
3B
Wide Grip Lat Pulldown3 Sets
8 Reps
@6.5
4A
B-Stance Romanian Deadlift (Dumbbell)3 Sets
8 Reps
@6.5
4B
Shoulder Press (Machine)3 Sets
8 Reps
@6.5
4C
Dead Bug3 Sets
16 Reps
@6.5
5A
Leg Extension3 Sets
8 Reps
@6.5
5B
Tricep Pushdown (Cable)3 Sets
10 Reps
@6.5
5C
Pallof Press3 Sets
8 Reps
@6.5
Day 2
1
Cardio1 Set
5 mins
@6
2A
Dynamic Hamstring Sweeps2 Sets
8 Reps
@6
2B
Toe Taps2 Sets
8 Reps
@6
2C
Open And Close The Gate2 Sets
8 Reps
@6
2D
Banded A’s, T’s And Y’s2 Sets
8 Reps
@6
2E
Over And Backs2 Sets
8 Reps
@6
3A
Trap Bar Deadlift3 Sets
8 Reps
@7
3B
Chest Press (Machine)3 Sets
8 Reps
@6.5
4A
Hack Squat3 Sets
8 Reps
@6.5
4B
T-Bar Row3 Sets
8 Reps
@6.5
4C
Bird Dog3 Sets
8 Reps
@6.5
5A
Glute Kickback3 Sets
8 Reps
@6.5
5B
Lateral Raise (Dumbbell)3 Sets
10 Reps
@6.5
5C
Wood Chop3 Sets
8 Reps
@6.5
Day 3
1
Cardio1 Set
5 mins
@6
2A
Open And Close The Gate2 Sets
8 Reps
@6
2B
Dynamic Hamstring Sweeps2 Sets
8 Reps
@6
2C
Lateral Lunge2 Sets
8 Reps
@6
2D
90/90 Hip Flow2 Sets
8 Reps
@6
2E
Scarecrows2 Sets
8 Reps
@6
2F
Lat Pulldown (Band)2 Sets
8 Reps
@6
2G
Tricep Kickback2 Sets
8 Reps
@6
3A
Landmine Front Squat3 Sets
8 Reps
@6.5
3B
Lat Pulldown (Close Grip)3 Sets
8 Reps
@6.5
4A
Seated Hamstring Curl3 Sets
8 Reps
@6.5
4B
Upright Row (Barbell)3 Sets
10 Reps
@6.5
4C
Dynamic Side Plank3 Sets
8 Reps
@6.5
5A
Step Down3 Sets
8 Reps
@6.5
5B
Hammer Curl (Dumbbell)3 Sets
10 Reps
@6.5
5C
Windmills3 Sets
8 Reps
@6.5
Day 4
1
Cardio1 Set
5 mins
@6
2A
Dynamic Hamstring Sweeps2 Sets
8 Reps
@6
2B
Open And Close The Gate2 Sets
8 Reps
@6
2C
Side Leg Swings2 Sets
8 Reps
@6
2D
Seated Leg Lifts2 Sets
8 Reps
@6
2E
Banded A’s, T’s And Y’s2 Sets
8 Reps
@6
2F
Lat Pulldown (Band)2 Sets
8 Reps
@6
3A
Deadlift (Smith Machine)3 Sets
8 Reps
@7
3B
Pull-Up (Assisted)3 Sets
8 Reps
@6.5
4A
Walking Lunge3 Sets
8 Reps
@6.5
4B
Chest Fly (Machine)3 Sets
8 Reps
@6.5
4C
Bicycle Crunch3 Sets
8 Reps
@6.5
5A
Leg Press3 Sets
8 Reps
@6.5
5B
Seated Calf Raise3 Sets
10 Reps
@6.5
5C
Side Bend (Dumbbell)3 Sets
8 Reps
@6.5