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Operation Get Hawt🔥

by Lindsay C.
3 athletes joined

Program Description

For those that need to avenge their dignity through a hot body. This program was created with my own schedule in mind. Some workouts are shorter to make them manageable during the work week.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 08, 2024 03:42
  • Last Edited
    Jun 18, 2025 09:24

Summary

Get ready to transform your physique with Operation Get Hawt🔥, an intense 8-week program designed for those who are serious about making gains. Committing to 5 days a week, you'll tackle a variety of exercises targeting your arms, back, and core, using both cables and free weights to maximize your strength and definition. Each session is crafted to push your limits, with a mix of compound lifts and isolation movements that will sculpt your body and boost your confidence. Join now and embrace the challenge to become your best self!
Muscle Engagement
Front
Back
MuscleSet
Abs
30.4%
Quadriceps
10.8%
Glutes
10%
Hamstrings
9.8%
Biceps
7.9%
Upper Back
7.4%
Lower Back
5%
Lats
4.3%
Triceps
3.8%
Rear Delts
2.6%
Middle Delts
1.8%
Calves
1.7%
Cardio
1.3%
Adductors
1%
Forearms
0.9%
Front Delts
0.8%
Other
0.4%
Abductors
0.3%
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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
Overhead Tricep Extension (Cable)
1
10 reps
-
2
Tricep Rope Push Down (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Extension (Dumbbell)
1
10 reps
-
5
Good Morning
1
8 reps
-
6
Back Extension
1
8 reps
-
7
Russian Twist
1
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
1
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
10 reps
-
2
Tricep Rope Push Down (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Extension (Dumbbell)
1
10 reps
-
5
Good Morning
1
8 reps
-
6
Back Extension
1
8 reps
-
7
Russian Twist
1
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
1
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
10 reps
-
2
Tricep Rope Push Down (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Extension (Dumbbell)
1
10 reps
-
5
Good Morning
1
8 reps
-
6
Back Extension
1
8 reps
-
7
Russian Twist
1
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
1
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
10 reps
-
2
Tricep Rope Push Down (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Extension (Dumbbell)
1
10 reps
-
5
Good Morning
1
8 reps
-
6
Back Extension
1
8 reps
-
7
Russian Twist
1
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
1
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
10 reps
-
2
Tricep Rope Push Down (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Extension (Dumbbell)
1
10 reps
-
5
Good Morning
1
8 reps
-
6
Back Extension
1
8 reps
-
7
Russian Twist
1
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
1
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
10 reps
-
2
Tricep Rope Push Down (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Extension (Dumbbell)
1
10 reps
-
5
Good Morning
1
8 reps
-
6
Back Extension
1
8 reps
-
7
Russian Twist
1
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
1
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
10 reps
-
2
Tricep Rope Push Down (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Extension (Dumbbell)
1
10 reps
-
5
Good Morning
1
8 reps
-
6
Back Extension
1
8 reps
-
7
Russian Twist
1
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
1
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
10 reps
-
2
Tricep Rope Push Down (Cable)
1
10 reps
-
3
Lateral Raise (Cable)
1
10 reps
-
4
Overhead Extension (Dumbbell)
1
10 reps
-
5
Good Morning
1
8 reps
-
6
Back Extension
1
8 reps
-
7
Russian Twist
1
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
1
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
1
10 reps
-
3
Seated Row (Cable)
1
10 reps
-
4
Face Pull
1
10 reps
-
5
Lunge (Barbell)
1
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
7
Abs Crunch (Bodyweight)
1
30 reps
-
8
Russian Twist
1
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
1
10 reps
-
11
Penguins 🐧
1
50 reps
-
12
Decline Crunch
1
10 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
10 reps
-
2
Chin-Up (Assisted)
1
10 reps
-
3
Face Pull
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Bicep Curl (Cable)
1
8 reps
-
6
Zottman Curl
1
10 reps
-
7
Face Away Cable Curl
1
8 reps
-
8
Reverse Bicep Curl (cable)!
1
8 reps
-
9
Russian Twist
1
20 reps
-
10
Lying Leg Raise
1
10 reps
-
11
Plank
1
1 mins
-
12
Abs Crunch (Bodyweight)
1
20 reps
-
13
Bicycle Crunch
1
20 reps
-
14
V-Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
10 reps
-
2
Chin-Up (Assisted)
1
10 reps
-
3
Face Pull
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Bicep Curl (Cable)
1
8 reps
-
6
Zottman Curl
1
10 reps
-
7
Face Away Cable Curl
1
8 reps
-
8
Reverse Bicep Curl (cable)!
1
8 reps
-
9
Russian Twist
1
20 reps
-
10
Lying Leg Raise
1
10 reps
-
11
Plank
1
1 mins
-
12
Abs Crunch (Bodyweight)
1
20 reps
-
13
Bicycle Crunch
1
20 reps
-
14
V-Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
10 reps
-
2
Chin-Up (Assisted)
1
10 reps
-
3
Face Pull
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Bicep Curl (Cable)
1
8 reps
-
6
Zottman Curl
1
10 reps
-
7
Face Away Cable Curl
1
8 reps
-
8
Reverse Bicep Curl (cable)!
1
8 reps
-
9
Russian Twist
1
20 reps
-
10
Lying Leg Raise
1
10 reps
-
11
Plank
1
1 mins
-
12
Abs Crunch (Bodyweight)
1
20 reps
-
13
Bicycle Crunch
1
20 reps
-
14
V-Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
10 reps
-
2
Chin-Up (Assisted)
1
10 reps
-
3
Face Pull
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Bicep Curl (Cable)
1
8 reps
-
6
Zottman Curl
1
10 reps
-
7
Face Away Cable Curl
1
8 reps
-
8
Reverse Bicep Curl (cable)!
1
8 reps
-
9
Russian Twist
1
20 reps
-
10
Lying Leg Raise
1
10 reps
-
11
Plank
1
1 mins
-
12
Abs Crunch (Bodyweight)
1
20 reps
-
13
Bicycle Crunch
1
20 reps
-
14
V-Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
10 reps
-
2
Chin-Up (Assisted)
1
10 reps
-
3
Face Pull
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Bicep Curl (Cable)
1
8 reps
-
6
Zottman Curl
1
10 reps
-
7
Face Away Cable Curl
1
8 reps
-
8
Reverse Bicep Curl (cable)!
1
8 reps
-
9
Russian Twist
1
20 reps
-
10
Lying Leg Raise
1
10 reps
-
11
Plank
1
1 mins
-
12
Abs Crunch (Bodyweight)
1
20 reps
-
13
Bicycle Crunch
1
20 reps
-
14
V-Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
10 reps
-
2
Chin-Up (Assisted)
1
10 reps
-
3
Face Pull
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Bicep Curl (Cable)
1
8 reps
-
6
Zottman Curl
1
10 reps
-
7
Face Away Cable Curl
1
8 reps
-
8
Reverse Bicep Curl (cable)!
1
8 reps
-
9
Russian Twist
1
20 reps
-
10
Lying Leg Raise
1
10 reps
-
11
Plank
1
1 mins
-
12
Abs Crunch (Bodyweight)
1
20 reps
-
13
Bicycle Crunch
1
20 reps
-
14
V-Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
10 reps
-
2
Chin-Up (Assisted)
1
10 reps
-
3
Face Pull
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Bicep Curl (Cable)
1
8 reps
-
6
Zottman Curl
1
10 reps
-
7
Face Away Cable Curl
1
8 reps
-
8
Reverse Bicep Curl (cable)!
1
8 reps
-
9
Russian Twist
1
20 reps
-
10
Lying Leg Raise
1
10 reps
-
11
Plank
1
1 mins
-
12
Abs Crunch (Bodyweight)
1
20 reps
-
13
Bicycle Crunch
1
20 reps
-
14
V-Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
10 reps
-
2
Chin-Up (Assisted)
1
10 reps
-
3
Face Pull
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Bicep Curl (Cable)
1
8 reps
-
6
Zottman Curl
1
10 reps
-
7
Face Away Cable Curl
1
8 reps
-
8
Reverse Bicep Curl (cable)!
1
8 reps
-
9
Russian Twist
1
20 reps
-
10
Lying Leg Raise
1
10 reps
-
11
Plank
1
1 mins
-
12
Abs Crunch (Bodyweight)
1
20 reps
-
13
Bicycle Crunch
1
20 reps
-
14
V-Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10 reps
-
2
Leg Extension
1
10 reps
-
3
Wall Sit
1
1 mins
-
4
Deadlift (Dumbbell)
1
10 reps
-
5
Hack Squat
1
8 reps
-
6
Hip Thrust (Dumbbell)
1
8 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
1
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
1
30 reps
-
12
Penguins 🐧
1
50 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10 reps
-
2
Leg Extension
1
10 reps
-
3
Wall Sit
1
1 mins
-
4
Deadlift (Dumbbell)
1
10 reps
-
5
Hack Squat
1
8 reps
-
6
Hip Thrust (Dumbbell)
1
8 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
1
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
1
30 reps
-
12
Penguins 🐧
1
50 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10 reps
-
2
Leg Extension
1
10 reps
-
3
Wall Sit
1
1 mins
-
4
Deadlift (Dumbbell)
1
10 reps
-
5
Hack Squat
1
8 reps
-
6
Hip Thrust (Dumbbell)
1
8 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
1
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
1
30 reps
-
12
Penguins 🐧
1
50 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10 reps
-
2
Leg Extension
1
10 reps
-
3
Wall Sit
1
1 mins
-
4
Deadlift (Dumbbell)
1
10 reps
-
5
Hack Squat
1
8 reps
-
6
Hip Thrust (Dumbbell)
1
8 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
1
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
1
30 reps
-
12
Penguins 🐧
1
50 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10 reps
-
2
Leg Extension
1
10 reps
-
3
Wall Sit
1
1 mins
-
4
Deadlift (Dumbbell)
1
10 reps
-
5
Hack Squat
1
8 reps
-
6
Hip Thrust (Dumbbell)
1
8 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
1
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
1
30 reps
-
12
Penguins 🐧
1
50 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10 reps
-
2
Leg Extension
1
10 reps
-
3
Wall Sit
1
1 mins
-
4
Deadlift (Dumbbell)
1
10 reps
-
5
Hack Squat
1
8 reps
-
6
Hip Thrust (Dumbbell)
1
8 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
1
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
1
30 reps
-
12
Penguins 🐧
1
50 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10 reps
-
2
Leg Extension
1
10 reps
-
3
Wall Sit
1
1 mins
-
4
Deadlift (Dumbbell)
1
10 reps
-
5
Hack Squat
1
8 reps
-
6
Hip Thrust (Dumbbell)
1
8 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
1
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
1
30 reps
-
12
Penguins 🐧
1
50 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10 reps
-
2
Leg Extension
1
10 reps
-
3
Wall Sit
1
1 mins
-
4
Deadlift (Dumbbell)
1
10 reps
-
5
Hack Squat
1
8 reps
-
6
Hip Thrust (Dumbbell)
1
8 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
1
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
1
30 reps
-
12
Penguins 🐧
1
50 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
1
10 reps
-
3
Seated Row (Cable)
1
10 reps
-
4
Face Pull
1
10 reps
-
5
Lunge (Barbell)
1
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
7
Abs Crunch (Bodyweight)
1
30 reps
-
8
Russian Twist
1
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
1
10 reps
-
11
Penguins 🐧
1
50 reps
-
12
Decline Crunch
1
10 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
1
10 reps
-
3
Seated Row (Cable)
1
10 reps
-
4
Face Pull
1
10 reps
-
5
Lunge (Barbell)
1
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
7
Abs Crunch (Bodyweight)
1
30 reps
-
8
Russian Twist
1
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
1
10 reps
-
11
Penguins 🐧
1
50 reps
-
12
Decline Crunch
1
10 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
1
10 reps
-
3
Seated Row (Cable)
1
10 reps
-
4
Face Pull
1
10 reps
-
5
Lunge (Barbell)
1
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
7
Abs Crunch (Bodyweight)
1
30 reps
-
8
Russian Twist
1
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
1
10 reps
-
11
Penguins 🐧
1
50 reps
-
12
Decline Crunch
1
10 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
1
10 reps
-
3
Seated Row (Cable)
1
10 reps
-
4
Face Pull
1
10 reps
-
5
Lunge (Barbell)
1
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
7
Abs Crunch (Bodyweight)
1
30 reps
-
8
Russian Twist
1
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
1
10 reps
-
11
Penguins 🐧
1
50 reps
-
12
Decline Crunch
1
10 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
1
10 reps
-
3
Seated Row (Cable)
1
10 reps
-
4
Face Pull
1
10 reps
-
5
Lunge (Barbell)
1
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
7
Abs Crunch (Bodyweight)
1
30 reps
-
8
Russian Twist
1
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
1
10 reps
-
11
Penguins 🐧
1
50 reps
-
12
Decline Crunch
1
10 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
1
10 reps
-
3
Seated Row (Cable)
1
10 reps
-
4
Face Pull
1
10 reps
-
5
Lunge (Barbell)
1
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
7
Abs Crunch (Bodyweight)
1
30 reps
-
8
Russian Twist
1
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
1
10 reps
-
11
Penguins 🐧
1
50 reps
-
12
Decline Crunch
1
10 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
1
10 reps
-
3
Seated Row (Cable)
1
10 reps
-
4
Face Pull
1
10 reps
-
5
Lunge (Barbell)
1
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
7
Abs Crunch (Bodyweight)
1
30 reps
-
8
Russian Twist
1
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
1
10 reps
-
11
Penguins 🐧
1
50 reps
-
12
Decline Crunch
1
10 reps
-
13
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
15 reps
-
2
Goblet Squat
1
10 reps
-
3
Leg Press
1
10 reps
-
4
Hamstring Curl
1
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
1
8 reps
-
7
Lying Leg Raise
1
10 reps
-
8
Bicycle Crunch
1
30 reps
-
9
Russian Twist
1
40 reps
-
10
Penguins 🐧
1
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
15 reps
-
2
Goblet Squat
1
10 reps
-
3
Leg Press
1
10 reps
-
4
Hamstring Curl
1
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
1
8 reps
-
7
Lying Leg Raise
1
10 reps
-
8
Bicycle Crunch
1
30 reps
-
9
Russian Twist
1
40 reps
-
10
Penguins 🐧
1
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
15 reps
-
2
Goblet Squat
1
10 reps
-
3
Leg Press
1
10 reps
-
4
Hamstring Curl
1
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
1
8 reps
-
7
Lying Leg Raise
1
10 reps
-
8
Bicycle Crunch
1
30 reps
-
9
Russian Twist
1
40 reps
-
10
Penguins 🐧
1
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
15 reps
-
2
Goblet Squat
1
10 reps
-
3
Leg Press
1
10 reps
-
4
Hamstring Curl
1
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
1
8 reps
-
7
Lying Leg Raise
1
10 reps
-
8
Bicycle Crunch
1
30 reps
-
9
Russian Twist
1
40 reps
-
10
Penguins 🐧
1
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
15 reps
-
2
Goblet Squat
1
10 reps
-
3
Leg Press
1
10 reps
-
4
Hamstring Curl
1
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
1
8 reps
-
7
Lying Leg Raise
1
10 reps
-
8
Bicycle Crunch
1
30 reps
-
9
Russian Twist
1
40 reps
-
10
Penguins 🐧
1
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
15 reps
-
2
Goblet Squat
1
10 reps
-
3
Leg Press
1
10 reps
-
4
Hamstring Curl
1
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
1
8 reps
-
7
Lying Leg Raise
1
10 reps
-
8
Bicycle Crunch
1
30 reps
-
9
Russian Twist
1
40 reps
-
10
Penguins 🐧
1
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
15 reps
-
2
Goblet Squat
1
10 reps
-
3
Leg Press
1
10 reps
-
4
Hamstring Curl
1
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
1
8 reps
-
7
Lying Leg Raise
1
10 reps
-
8
Bicycle Crunch
1
30 reps
-
9
Russian Twist
1
40 reps
-
10
Penguins 🐧
1
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
15 reps
-
2
Goblet Squat
1
10 reps
-
3
Leg Press
1
10 reps
-
4
Hamstring Curl
1
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
1
8 reps
-
7
Lying Leg Raise
1
10 reps
-
8
Bicycle Crunch
1
30 reps
-
9
Russian Twist
1
40 reps
-
10
Penguins 🐧
1
50 reps
-
11
Cardio
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
3
Lateral Raise (Cable)
3 Sets
10 Reps
-
4
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
5
Good Morning
3 Sets
8 Reps
-
6
Back Extension
3 Sets
8 Reps
-
7
Russian Twist
3 Sets
20 Reps
-
8
Plank
1 Set
1 mins
-
9
Bicycle Crunch
2 Sets
20 Reps
-
10
Side Plank
1 Set
1 mins
-
11
Oblique Crunch
2 Sets
10 Reps
-
Day 2
1
Stretching
1 Set
10 mins
-
2
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Lunge (Barbell)
3 Sets
20 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
7
Abs Crunch (Bodyweight)
3 Sets
30 Reps
-
8
Russian Twist
3 Sets
20 Reps
-
9
Plank
1 Set
1 mins
-
10
Leg Pull-In
2 Sets
10 Reps
-
11
Penguins 🐧
3 Sets
50 Reps
-
12
Decline Crunch
2 Sets
10 Reps
-
13
Cardio
1 Set
20 mins
-
Day 3
1
Pendlay Row
3 Sets
10 Reps
-
2
Chin-Up (Assisted)
3 Sets
10 Reps
-
3
Face Pull
4 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
4 Sets
8 Reps
-
6
Zottman Curl
3 Sets
10 Reps
-
7
Face Away Cable Curl
3 Sets
8 Reps
-
8
Reverse Bicep Curl (cable)!
3 Sets
8 Reps
-
9
Russian Twist
3 Sets
20 Reps
-
10
Lying Leg Raise
3 Sets
10 Reps
-
11
Plank
2 Sets
1 mins
-
12
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
13
Bicycle Crunch
3 Sets
20 Reps
-
14
V-Up
3 Sets
10 Reps
-
Day 4
1
Lying Leg Curl
3 Sets
10 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Wall Sit
3 Sets
1 mins
-
4
Deadlift (Dumbbell)
3 Sets
10 Reps
-
5
Hack Squat
3 Sets
8 Reps
-
6
Hip Thrust (Dumbbell)
3 Sets
8 Reps
-
7
Bicycle Crunch
3 Sets
20 Reps
-
8
Plank
1 Set
1 mins
-
9
V-Up
3 Sets
10 Reps
-
10
Hollow Rock
1 Set
30 secs
-
11
Abs Crunch (Bodyweight)
3 Sets
30 Reps
-
12
Penguins 🐧
4 Sets
50 Reps
-
13
Cardio
1 Set
20 mins
-
Day 5
1
Straight Leg Calf Raise
4 Sets
15 Reps
-
2
Goblet Squat
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Hamstring Curl
3 Sets
10 Reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
6
Bulgarian Split Squat (Bodyweight)
3 Sets
8 Reps
-
7
Lying Leg Raise
3 Sets
10 Reps
-
8
Bicycle Crunch
3 Sets
30 Reps
-
9
Russian Twist
3 Sets
40 Reps
-
10
Penguins 🐧
4 Sets
50 Reps
-
11
Cardio
1 Set
20 mins
-