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Char’s program

by Ashley S.

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

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 24, 2025 10:03
  • Last Edited
    Aug 26, 2025 05:02
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Cardio
1 Set
5 mins
@6.5
2A
Dynamic Hamstring Sweeps
2 Sets
8 Reps
@6
2B
Open And Close The Gate
2 Sets
8 Reps
@6
2C
Lateral Lunge
2 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 Backs
2 Sets
8 Reps
@6
2G
Band Pull Apart
2 Sets
8 Reps
@6
3A
Squat (Barbell)
3 Sets
8 Reps
@7
3B
Wide Grip Lat Pulldown
3 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 Bug
3 Sets
16 Reps
@6.5
5A
Leg Extension
3 Sets
8 Reps
@6.5
5B
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
5C
Pallof Press
3 Sets
8 Reps
@6.5
Day 2
1
Cardio
1 Set
5 mins
@6
2A
Dynamic Hamstring Sweeps
2 Sets
8 Reps
@6
2B
Toe Taps
2 Sets
8 Reps
@6
2C
Open And Close The Gate
2 Sets
8 Reps
@6
2D
Banded A’s, T’s And Y’s
2 Sets
8 Reps
@6
2E
Over And Backs
2 Sets
8 Reps
@6
3A
Trap Bar Deadlift
3 Sets
8 Reps
@7
3B
Chest Press (Machine)
3 Sets
8 Reps
@6.5
4A
Hack Squat
3 Sets
8 Reps
@6.5
4B
T-Bar Row
3 Sets
8 Reps
@6.5
4C
Bird Dog
3 Sets
8 Reps
@6.5
5A
Glute Kickback
3 Sets
8 Reps
@6.5
5B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
5C
Wood Chop
3 Sets
8 Reps
@6.5
Day 3
1
Cardio
1 Set
5 mins
@6
2A
Open And Close The Gate
2 Sets
8 Reps
@6
2B
Dynamic Hamstring Sweeps
2 Sets
8 Reps
@6
2C
Lateral Lunge
2 Sets
8 Reps
@6
2D
90/90 Hip Flow
2 Sets
8 Reps
@6
2E
Scarecrows
2 Sets
8 Reps
@6
2F
Lat Pulldown (Band)
2 Sets
8 Reps
@6
2G
Tricep Kickback
2 Sets
8 Reps
@6
3A
Landmine Front Squat
3 Sets
8 Reps
@6.5
3B
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@6.5
4A
Seated Hamstring Curl
3 Sets
8 Reps
@6.5
4B
Upright Row (Barbell)
3 Sets
10 Reps
@6.5
4C
Dynamic Side Plank
3 Sets
8 Reps
@6.5
5A
Step Down
3 Sets
8 Reps
@6.5
5B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@6.5
5C
Windmills
3 Sets
8 Reps
@6.5
Day 4
1
Cardio
1 Set
5 mins
@6
2A
Dynamic Hamstring Sweeps
2 Sets
8 Reps
@6
2B
Open And Close The Gate
2 Sets
8 Reps
@6
2C
Side Leg Swings
2 Sets
8 Reps
@6
2D
Seated Leg Lifts
2 Sets
8 Reps
@6
2E
Banded A’s, T’s And Y’s
2 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 Lunge
3 Sets
8 Reps
@6.5
4B
Chest Fly (Machine)
3 Sets
8 Reps
@6.5
4C
Bicycle Crunch
3 Sets
8 Reps
@6.5
5A
Leg Press
3 Sets
8 Reps
@6.5
5B
Seated Calf Raise
3 Sets
10 Reps
@6.5
5C
Side Bend (Dumbbell)
3 Sets
8 Reps
@6.5