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BoostcampPNG

Endure & Conquer

by Rupal S.

Program Description

Redefine your body with heavy lifts and high reps.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 27, 2025 06:53
  • Last Edited
    Mar 08, 2025 05:02
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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
Arm Circle
2
1
15 reps
-
-
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Fly Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Close Grip Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Sit Up
1
1
1
15 reps
18 reps
20 reps
-
-
-
9
Lying Leg Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
10
Spiderman Crunches
1
1
1
15 reps
18 reps
20 reps
-
-
-
11
Wood Chop
2
1
15 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
1
15 reps
-
-
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Fly Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Close Grip Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Sit Up
1
1
1
15 reps
18 reps
20 reps
-
-
-
9
Lying Leg Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
10
Spiderman Crunches
1
1
1
15 reps
18 reps
20 reps
-
-
-
11
Wood Chop
2
1
15 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
1
15 reps
-
-
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Fly Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Close Grip Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Sit Up
1
1
1
15 reps
18 reps
20 reps
-
-
-
9
Lying Leg Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
10
Spiderman Crunches
1
1
1
15 reps
18 reps
20 reps
-
-
-
11
Wood Chop
2
1
15 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
1
15 reps
-
-
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Fly Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Close Grip Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Sit Up
1
1
1
15 reps
18 reps
20 reps
-
-
-
9
Lying Leg Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
10
Spiderman Crunches
1
1
1
15 reps
18 reps
20 reps
-
-
-
11
Wood Chop
2
1
15 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
1
15 reps
-
-
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Fly Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Close Grip Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Sit Up
1
1
1
15 reps
18 reps
20 reps
-
-
-
9
Lying Leg Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
10
Spiderman Crunches
1
1
1
15 reps
18 reps
20 reps
-
-
-
11
Wood Chop
2
1
15 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
1
15 reps
-
-
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Fly Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Close Grip Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Sit Up
1
1
1
15 reps
18 reps
20 reps
-
-
-
9
Lying Leg Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
10
Spiderman Crunches
1
1
1
15 reps
18 reps
20 reps
-
-
-
11
Wood Chop
2
1
15 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
1
15 reps
-
-
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Fly Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Close Grip Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Sit Up
1
1
1
15 reps
18 reps
20 reps
-
-
-
9
Lying Leg Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
10
Spiderman Crunches
1
1
1
15 reps
18 reps
20 reps
-
-
-
11
Wood Chop
2
1
15 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
1
15 reps
-
-
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Fly Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Close Grip Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Sit Up
1
1
1
15 reps
18 reps
20 reps
-
-
-
9
Lying Leg Raise
1
1
1
15 reps
18 reps
20 reps
-
-
-
10
Spiderman Crunches
1
1
1
15 reps
18 reps
20 reps
-
-
-
11
Wood Chop
2
1
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Seated Spinal Stretch
2
1 mins
-
3
Supine Spinal Twist Stretch
2
1 mins
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Barbell Biceps Curl:
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Seated Spinal Stretch
2
1 mins
-
3
Supine Spinal Twist Stretch
2
1 mins
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Barbell Biceps Curl:
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Seated Spinal Stretch
2
1 mins
-
3
Supine Spinal Twist Stretch
2
1 mins
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Barbell Biceps Curl:
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Seated Spinal Stretch
2
1 mins
-
3
Supine Spinal Twist Stretch
2
1 mins
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Barbell Biceps Curl:
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Seated Spinal Stretch
2
1 mins
-
3
Supine Spinal Twist Stretch
2
1 mins
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Barbell Biceps Curl:
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Seated Spinal Stretch
2
1 mins
-
3
Supine Spinal Twist Stretch
2
1 mins
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Barbell Biceps Curl:
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Seated Spinal Stretch
2
1 mins
-
3
Supine Spinal Twist Stretch
2
1 mins
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Barbell Biceps Curl:
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Seated Spinal Stretch
2
1 mins
-
3
Supine Spinal Twist Stretch
2
1 mins
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Barbell Biceps Curl:
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch with Reachovers
3
12 reps
-
2
Hamstring Stretch with Rotation
2
12 reps
-
3
Hip Flexor Stretch
1
15 mins
-
4
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Box Jump
3
12 reps
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch with Reachovers
3
12 reps
-
2
Hamstring Stretch with Rotation
2
12 reps
-
3
Hip Flexor Stretch
1
15 mins
-
4
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Box Jump
3
12 reps
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch with Reachovers
3
12 reps
-
2
Hamstring Stretch with Rotation
2
12 reps
-
3
Hip Flexor Stretch
1
15 mins
-
4
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Box Jump
3
12 reps
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch with Reachovers
3
12 reps
-
2
Hamstring Stretch with Rotation
2
12 reps
-
3
Hip Flexor Stretch
1
15 mins
-
4
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Box Jump
3
12 reps
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch with Reachovers
3
12 reps
-
2
Hamstring Stretch with Rotation
2
12 reps
-
3
Hip Flexor Stretch
1
15 mins
-
4
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Box Jump
3
12 reps
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch with Reachovers
3
12 reps
-
2
Hamstring Stretch with Rotation
2
12 reps
-
3
Hip Flexor Stretch
1
15 mins
-
4
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Box Jump
3
12 reps
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch with Reachovers
3
12 reps
-
2
Hamstring Stretch with Rotation
2
12 reps
-
3
Hip Flexor Stretch
1
15 mins
-
4
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Box Jump
3
12 reps
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch with Reachovers
3
12 reps
-
2
Hamstring Stretch with Rotation
2
12 reps
-
3
Hip Flexor Stretch
1
15 mins
-
4
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Good Morning
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Box Jump
3
12 reps
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Military Press (Barbell)
3
20 reps
-
3
Cable Crossover
3
20 reps
-
4
Skull Crusher (Dumbbell)
3
20 reps
-
5
Shoulder Press (Machine)
3
20 reps
-
6
Tricep Bench Dips
3
20 reps
-
7
Sit Up
3
15 reps
-
8
Lying Leg Raise
3
15 reps
-
9
Spiderman Crunches
3
15 reps
-
10
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Military Press (Barbell)
3
20 reps
-
3
Cable Crossover
3
20 reps
-
4
Skull Crusher (Dumbbell)
3
20 reps
-
5
Shoulder Press (Machine)
3
20 reps
-
6
Tricep Bench Dips
3
20 reps
-
7
Sit Up
3
15 reps
-
8
Lying Leg Raise
3
15 reps
-
9
Spiderman Crunches
3
15 reps
-
10
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Military Press (Barbell)
3
20 reps
-
3
Cable Crossover
3
20 reps
-
4
Skull Crusher (Dumbbell)
3
20 reps
-
5
Shoulder Press (Machine)
3
20 reps
-
6
Tricep Bench Dips
3
20 reps
-
7
Sit Up
3
15 reps
-
8
Lying Leg Raise
3
15 reps
-
9
Spiderman Crunches
3
15 reps
-
10
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Military Press (Barbell)
3
20 reps
-
3
Cable Crossover
3
20 reps
-
4
Skull Crusher (Dumbbell)
3
20 reps
-
5
Shoulder Press (Machine)
3
20 reps
-
6
Tricep Bench Dips
3
20 reps
-
7
Sit Up
3
15 reps
-
8
Lying Leg Raise
3
15 reps
-
9
Spiderman Crunches
3
15 reps
-
10
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Military Press (Barbell)
3
20 reps
-
3
Cable Crossover
3
20 reps
-
4
Skull Crusher (Dumbbell)
3
20 reps
-
5
Shoulder Press (Machine)
3
20 reps
-
6
Tricep Bench Dips
3
20 reps
-
7
Sit Up
3
15 reps
-
8
Lying Leg Raise
3
15 reps
-
9
Spiderman Crunches
3
15 reps
-
10
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Military Press (Barbell)
3
20 reps
-
3
Cable Crossover
3
20 reps
-
4
Skull Crusher (Dumbbell)
3
20 reps
-
5
Shoulder Press (Machine)
3
20 reps
-
6
Tricep Bench Dips
3
20 reps
-
7
Sit Up
3
15 reps
-
8
Lying Leg Raise
3
15 reps
-
9
Spiderman Crunches
3
15 reps
-
10
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Military Press (Barbell)
3
20 reps
-
3
Cable Crossover
3
20 reps
-
4
Skull Crusher (Dumbbell)
3
20 reps
-
5
Shoulder Press (Machine)
3
20 reps
-
6
Tricep Bench Dips
3
20 reps
-
7
Sit Up
3
15 reps
-
8
Lying Leg Raise
3
15 reps
-
9
Spiderman Crunches
3
15 reps
-
10
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Military Press (Barbell)
3
20 reps
-
3
Cable Crossover
3
20 reps
-
4
Skull Crusher (Dumbbell)
3
20 reps
-
5
Shoulder Press (Machine)
3
20 reps
-
6
Tricep Bench Dips
3
20 reps
-
7
Sit Up
3
15 reps
-
8
Lying Leg Raise
3
15 reps
-
9
Spiderman Crunches
3
15 reps
-
10
Wood Chop
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
20 reps
-
2
Single Arm Row (Dumbbell)
3
20 reps
-
3
Shrug (Dumbbell)
3
20 reps
-
4
Hammer Curl
3
20 reps
-
5
Spider Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
20 reps
-
2
Single Arm Row (Dumbbell)
3
20 reps
-
3
Shrug (Dumbbell)
3
20 reps
-
4
Hammer Curl
3
20 reps
-
5
Spider Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
20 reps
-
2
Single Arm Row (Dumbbell)
3
20 reps
-
3
Shrug (Dumbbell)
3
20 reps
-
4
Hammer Curl
3
20 reps
-
5
Spider Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
20 reps
-
2
Single Arm Row (Dumbbell)
3
20 reps
-
3
Shrug (Dumbbell)
3
20 reps
-
4
Hammer Curl
3
20 reps
-
5
Spider Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
20 reps
-
2
Single Arm Row (Dumbbell)
3
20 reps
-
3
Shrug (Dumbbell)
3
20 reps
-
4
Hammer Curl
3
20 reps
-
5
Spider Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
20 reps
-
2
Single Arm Row (Dumbbell)
3
20 reps
-
3
Shrug (Dumbbell)
3
20 reps
-
4
Hammer Curl
3
20 reps
-
5
Spider Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
20 reps
-
2
Single Arm Row (Dumbbell)
3
20 reps
-
3
Shrug (Dumbbell)
3
20 reps
-
4
Hammer Curl
3
20 reps
-
5
Spider Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
20 reps
-
2
Single Arm Row (Dumbbell)
3
20 reps
-
3
Shrug (Dumbbell)
3
20 reps
-
4
Hammer Curl
3
20 reps
-
5
Spider Curl
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
20 reps
-
2
Lunge (Dumbbell)
3
20 reps
-
3
Leg Extension
3
20 reps
-
4
Lying Leg Curl
3
20 reps
-
5
Glute Bridge (Barbell)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
20 reps
-
2
Lunge (Dumbbell)
3
20 reps
-
3
Leg Extension
3
20 reps
-
4
Lying Leg Curl
3
20 reps
-
5
Glute Bridge (Barbell)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
20 reps
-
2
Lunge (Dumbbell)
3
20 reps
-
3
Leg Extension
3
20 reps
-
4
Lying Leg Curl
3
20 reps
-
5
Glute Bridge (Barbell)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
20 reps
-
2
Lunge (Dumbbell)
3
20 reps
-
3
Leg Extension
3
20 reps
-
4
Lying Leg Curl
3
20 reps
-
5
Glute Bridge (Barbell)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
20 reps
-
2
Lunge (Dumbbell)
3
20 reps
-
3
Leg Extension
3
20 reps
-
4
Lying Leg Curl
3
20 reps
-
5
Glute Bridge (Barbell)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
20 reps
-
2
Lunge (Dumbbell)
3
20 reps
-
3
Leg Extension
3
20 reps
-
4
Lying Leg Curl
3
20 reps
-
5
Glute Bridge (Barbell)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
20 reps
-
2
Lunge (Dumbbell)
3
20 reps
-
3
Leg Extension
3
20 reps
-
4
Lying Leg Curl
3
20 reps
-
5
Glute Bridge (Barbell)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
20 reps
-
2
Lunge (Dumbbell)
3
20 reps
-
3
Leg Extension
3
20 reps
-
4
Lying Leg Curl
3
20 reps
-
5
Glute Bridge (Barbell)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Arm Circle
2 Sets
1 Set
15 Reps
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Sit Up
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
-
-
-
9
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
-
-
-
10
Spiderman Crunches
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
-
-
-
11
Wood Chop
2 Sets
1 Set
15 Reps
20 Reps
-
-
Day 2
1
World's Greatest Stretch
2 Sets
10 Reps
-
2
Seated Spinal Stretch
2 Sets
1 mins
-
3
Supine Spinal Twist Stretch
2 Sets
1 mins
-
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Shrug (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Barbell Biceps Curl:
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Couch Stretch with Reachovers
3 Sets
12 Reps
-
2
Hamstring Stretch with Rotation
2 Sets
12 Reps
-
3
Hip Flexor Stretch
1 Set
15 mins
-
4
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Good Morning
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Box Jump
3 Sets
12 Reps
-
8
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
-
2
Military Press (Barbell)
3 Sets
20 Reps
-
3
Cable Crossover
3 Sets
20 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
20 Reps
-
5
Shoulder Press (Machine)
3 Sets
20 Reps
-
6
Tricep Bench Dips
3 Sets
20 Reps
-
7
Sit Up
3 Sets
15 Reps
-
8
Lying Leg Raise
3 Sets
15 Reps
-
9
Spiderman Crunches
3 Sets
15 Reps
-
10
Wood Chop
3 Sets
15 Reps
-
Day 5
1
Underhand Lat Pulldown
3 Sets
20 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
20 Reps
-
3
Shrug (Dumbbell)
3 Sets
20 Reps
-
4
Hammer Curl
3 Sets
20 Reps
-
5
Spider Curl
3 Sets
20 Reps
-
Day 6
1
Leg Press (45 Degrees)
3 Sets
20 Reps
-
2
Lunge (Dumbbell)
3 Sets
20 Reps
-
3
Leg Extension
3 Sets
20 Reps
-
4
Lying Leg Curl
3 Sets
20 Reps
-
5
Glute Bridge (Barbell)
3 Sets
20 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-