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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
    Jun 18, 2025 11:58

Summary

**Endure & Conquer** is an intense 8-week program designed to build strength and endurance, pushing your limits six days a week. Each session focuses on a specific muscle group, incorporating a mix of bodyweight, barbell, and dumbbell exercises to ensure comprehensive development. With targeted workouts for push, pull, and legs, you'll sculpt your physique while enhancing core stability and overall fitness. Get ready to challenge yourself and see real results!
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4.8 Stars with 10, 000+ Ratings
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
-