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BoostcampPNG

Combo for a fatty

by Ava W.

Program Description

Lift weights and grow muscle

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 04, 2026 10:12
  • Last Edited
    Mar 04, 2026 11:30
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.2%
Upper Back
11.9%
Abs
11.3%
Hamstrings
10.8%
Quadriceps
10%
Middle Delts
6.3%
Lats
6.3%
Front Delts
5.5%
Triceps
4.7%
Biceps
4%
Calves
3.2%
Rear Delts
3.2%
Cardio
2.6%
Forearms
1.8%
Lower Back
1.6%
Adductors
1.6%
Abductors
0.8%
Stretching
0.5%
Other
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Hip thrust
4
6-8 reps
RPE 7
2
Bulgarian split squat smith
3
8 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hip Extension
3
10-12 reps
-
5
Glute Med Kickback
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Dead Bug Weighted
1
15 reps
-
10
Leg Raise (Captain's Chair)
2
8-15 reps
-
11
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Hip thrust
4
6-8 reps
RPE 7
2
Bulgarian split squat smith
3
8 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hip Extension
3
10-12 reps
-
5
Glute Med Kickback
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Dead Bug Weighted
1
15 reps
-
10
Leg Raise (Captain's Chair)
2
8-15 reps
-
11
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Hip thrust
4
6-8 reps
RPE 7
2
Bulgarian split squat smith
3
8 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hip Extension
3
10-12 reps
-
5
Glute Med Kickback
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Dead Bug Weighted
1
15 reps
-
10
Leg Raise (Captain's Chair)
2
8-15 reps
-
11
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Hip thrust
4
6-8 reps
RPE 7
2
Bulgarian split squat smith
3
8 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hip Extension
3
10-12 reps
-
5
Glute Med Kickback
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Dead Bug Weighted
1
15 reps
-
10
Leg Raise (Captain's Chair)
2
8-15 reps
-
11
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Hip thrust
4
6-8 reps
RPE 7
2
Bulgarian split squat smith
3
8 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hip Extension
3
10-12 reps
-
5
Glute Med Kickback
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Dead Bug Weighted
1
15 reps
-
10
Leg Raise (Captain's Chair)
2
8-15 reps
-
11
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Hip thrust
4
6-8 reps
RPE 7
2
Bulgarian split squat smith
3
8 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hip Extension
3
10-12 reps
-
5
Glute Med Kickback
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Dead Bug Weighted
1
15 reps
-
10
Leg Raise (Captain's Chair)
2
8-15 reps
-
11
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Hip thrust
4
6-8 reps
RPE 7
2
Bulgarian split squat smith
3
8 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hip Extension
3
10-12 reps
-
5
Glute Med Kickback
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Dead Bug Weighted
1
15 reps
-
10
Leg Raise (Captain's Chair)
2
8-15 reps
-
11
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Hip thrust
4
6-8 reps
RPE 7
2
Bulgarian split squat smith
3
8 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hip Extension
3
10-12 reps
-
5
Glute Med Kickback
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Dead Bug Weighted
1
15 reps
-
10
Leg Raise (Captain's Chair)
2
8-15 reps
-
11
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Arnold Press
3
8-10 reps
-
4
Upright Row (Barbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Weighted Bicycle Kicks
1
-
8
Dead Bug
1
-
9
Plate Pass Thru (cocoon)
1
-
10
Lying Leg Raise
1
-
11
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Arnold Press
3
8-10 reps
-
4
Upright Row (Barbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Weighted Bicycle Kicks
1
-
8
Dead Bug
1
-
9
Plate Pass Thru (cocoon)
1
-
10
Lying Leg Raise
1
-
11
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Arnold Press
3
8-10 reps
-
4
Upright Row (Barbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Weighted Bicycle Kicks
1
-
8
Dead Bug
1
-
9
Plate Pass Thru (cocoon)
1
-
10
Lying Leg Raise
1
-
11
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Arnold Press
3
8-10 reps
-
4
Upright Row (Barbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Weighted Bicycle Kicks
1
-
8
Dead Bug
1
-
9
Plate Pass Thru (cocoon)
1
-
10
Lying Leg Raise
1
-
11
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Arnold Press
3
8-10 reps
-
4
Upright Row (Barbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Weighted Bicycle Kicks
1
-
8
Dead Bug
1
-
9
Plate Pass Thru (cocoon)
1
-
10
Lying Leg Raise
1
-
11
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Arnold Press
3
8-10 reps
-
4
Upright Row (Barbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Weighted Bicycle Kicks
1
-
8
Dead Bug
1
-
9
Plate Pass Thru (cocoon)
1
-
10
Lying Leg Raise
1
-
11
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Arnold Press
3
8-10 reps
-
4
Upright Row (Barbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Weighted Bicycle Kicks
1
-
8
Dead Bug
1
-
9
Plate Pass Thru (cocoon)
1
-
10
Lying Leg Raise
1
-
11
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Arnold Press
3
8-10 reps
-
4
Upright Row (Barbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Weighted Bicycle Kicks
1
-
8
Dead Bug
1
-
9
Plate Pass Thru (cocoon)
1
-
10
Lying Leg Raise
1
-
11
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Barbell)
3
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Leg Raise (Captain's Chair)
2
8-15 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Barbell)
3
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Leg Raise (Captain's Chair)
2
8-15 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Barbell)
3
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Leg Raise (Captain's Chair)
2
8-15 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Barbell)
3
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Leg Raise (Captain's Chair)
2
8-15 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Barbell)
3
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Leg Raise (Captain's Chair)
2
8-15 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Barbell)
3
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Leg Raise (Captain's Chair)
2
8-15 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Barbell)
3
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Leg Raise (Captain's Chair)
2
8-15 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Barbell)
3
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Plank
1
1 mins
-
8
Side Plank
2
1 mins
-
9
Leg Raise (Captain's Chair)
2
8-15 reps
-
10
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Push Down
3
12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Barbell Row
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Weighted Bicycle Kicks
2
15 reps
-
8
Dead Bug Weighted
1
15 reps
-
9
Plate Pass Thru (cocoon)
1
15 reps
-
10
Lying Leg Raise
1
15 reps
-
11
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Push Down
3
12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Barbell Row
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Weighted Bicycle Kicks
2
15 reps
-
8
Dead Bug Weighted
1
15 reps
-
9
Plate Pass Thru (cocoon)
1
15 reps
-
10
Lying Leg Raise
1
15 reps
-
11
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Push Down
3
12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Barbell Row
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Weighted Bicycle Kicks
2
15 reps
-
8
Dead Bug Weighted
1
15 reps
-
9
Plate Pass Thru (cocoon)
1
15 reps
-
10
Lying Leg Raise
1
15 reps
-
11
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Push Down
3
12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Barbell Row
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Weighted Bicycle Kicks
2
15 reps
-
8
Dead Bug Weighted
1
15 reps
-
9
Plate Pass Thru (cocoon)
1
15 reps
-
10
Lying Leg Raise
1
15 reps
-
11
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Push Down
3
12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Barbell Row
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Weighted Bicycle Kicks
2
15 reps
-
8
Dead Bug Weighted
1
15 reps
-
9
Plate Pass Thru (cocoon)
1
15 reps
-
10
Lying Leg Raise
1
15 reps
-
11
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Push Down
3
12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Barbell Row
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Weighted Bicycle Kicks
2
15 reps
-
8
Dead Bug Weighted
1
15 reps
-
9
Plate Pass Thru (cocoon)
1
15 reps
-
10
Lying Leg Raise
1
15 reps
-
11
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Push Down
3
12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Barbell Row
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Weighted Bicycle Kicks
2
15 reps
-
8
Dead Bug Weighted
1
15 reps
-
9
Plate Pass Thru (cocoon)
1
15 reps
-
10
Lying Leg Raise
1
15 reps
-
11
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Push Down
3
12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Barbell Row
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Weighted Bicycle Kicks
2
15 reps
-
8
Dead Bug Weighted
1
15 reps
-
9
Plate Pass Thru (cocoon)
1
15 reps
-
10
Lying Leg Raise
1
15 reps
-
11
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Cardio
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Smith Hip thrust
4 Sets
6-8 Reps
@7
2
Bulgarian split squat smith
3 Sets
8 Reps
-
3
Hamstring Curl
3 Sets
10-12 Reps
-
4
Hip Extension
3 Sets
10-12 Reps
-
5
Glute Med Kickback
3 Sets
10-12 Reps
-
6
Standing Calf Raise
3 Sets
10-12 Reps
-
7
Plank
1 Set
1 mins
-
8
Side Plank
2 Sets
1 mins
-
9
Dead Bug Weighted
1 Set
15 Reps
-
10
Leg Raise (Captain's Chair)
2 Sets
8-15 Reps
-
11
Stair Climber
1 Set
20 mins
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
3
Arnold Press
3 Sets
8-10 Reps
-
4
Upright Row (Barbell)
3 Sets
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
6
Face Pull
3 Sets
15 Reps
-
7
Weighted Bicycle Kicks
1 Set
-
8
Dead Bug
1 Set
-
9
Plate Pass Thru (cocoon)
1 Set
-
10
Lying Leg Raise
1 Set
-
11
Stair Climber
1 Set
30 mins
-
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Lunge (Barbell)
3 Sets
6-8 Reps
-
3
Leg Press
3 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
8-10 Reps
-
5
Glute Kickback
3 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
12-15 Reps
-
7
Plank
1 Set
1 mins
-
8
Side Plank
2 Sets
1 mins
-
9
Leg Raise (Captain's Chair)
2 Sets
8-15 Reps
-
10
Stair Climber
1 Set
20 mins
-
Day 4
1
Lat Push Down
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
8-10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
5
Barbell Row
3 Sets
8-10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
7
Weighted Bicycle Kicks
2 Sets
15 Reps
-
8
Dead Bug Weighted
1 Set
15 Reps
-
9
Plate Pass Thru (cocoon)
1 Set
15 Reps
-
10
Lying Leg Raise
1 Set
15 Reps
-
11
Stair Climber
1 Set
20 mins
-
Day 5
1
Yoga
1 Set
30 mins
-
2
Cardio
1 Set
30 mins
-