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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!
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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)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Good Morning
3
8 reps
-
6
Back Extension
3
8 reps
-
7
Russian Twist
3
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
2
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Good Morning
3
8 reps
-
6
Back Extension
3
8 reps
-
7
Russian Twist
3
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
2
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Good Morning
3
8 reps
-
6
Back Extension
3
8 reps
-
7
Russian Twist
3
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
2
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Good Morning
3
8 reps
-
6
Back Extension
3
8 reps
-
7
Russian Twist
3
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
2
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Good Morning
3
8 reps
-
6
Back Extension
3
8 reps
-
7
Russian Twist
3
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
2
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Good Morning
3
8 reps
-
6
Back Extension
3
8 reps
-
7
Russian Twist
3
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
2
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Good Morning
3
8 reps
-
6
Back Extension
3
8 reps
-
7
Russian Twist
3
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
2
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Good Morning
3
8 reps
-
6
Back Extension
3
8 reps
-
7
Russian Twist
3
20 reps
-
8
Plank
1
1 mins
-
9
Bicycle Crunch
2
20 reps
-
10
Side Plank
1
1 mins
-
11
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lunge (Barbell)
3
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Abs Crunch (Bodyweight)
3
30 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
2
10 reps
-
11
Penguins 🐧
3
50 reps
-
12
Decline Crunch
2
10 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Face Pull
4
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
4
8 reps
-
6
Zottman Curl
3
10 reps
-
7
Face Away Cable Curl
3
8 reps
-
8
Reverse Bicep Curl (cable)!
3
8 reps
-
9
Russian Twist
3
20 reps
-
10
Lying Leg Raise
3
10 reps
-
11
Plank
2
1 mins
-
12
Abs Crunch (Bodyweight)
3
20 reps
-
13
Bicycle Crunch
3
20 reps
-
14
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Face Pull
4
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
4
8 reps
-
6
Zottman Curl
3
10 reps
-
7
Face Away Cable Curl
3
8 reps
-
8
Reverse Bicep Curl (cable)!
3
8 reps
-
9
Russian Twist
3
20 reps
-
10
Lying Leg Raise
3
10 reps
-
11
Plank
2
1 mins
-
12
Abs Crunch (Bodyweight)
3
20 reps
-
13
Bicycle Crunch
3
20 reps
-
14
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Face Pull
4
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
4
8 reps
-
6
Zottman Curl
3
10 reps
-
7
Face Away Cable Curl
3
8 reps
-
8
Reverse Bicep Curl (cable)!
3
8 reps
-
9
Russian Twist
3
20 reps
-
10
Lying Leg Raise
3
10 reps
-
11
Plank
2
1 mins
-
12
Abs Crunch (Bodyweight)
3
20 reps
-
13
Bicycle Crunch
3
20 reps
-
14
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Face Pull
4
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
4
8 reps
-
6
Zottman Curl
3
10 reps
-
7
Face Away Cable Curl
3
8 reps
-
8
Reverse Bicep Curl (cable)!
3
8 reps
-
9
Russian Twist
3
20 reps
-
10
Lying Leg Raise
3
10 reps
-
11
Plank
2
1 mins
-
12
Abs Crunch (Bodyweight)
3
20 reps
-
13
Bicycle Crunch
3
20 reps
-
14
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Face Pull
4
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
4
8 reps
-
6
Zottman Curl
3
10 reps
-
7
Face Away Cable Curl
3
8 reps
-
8
Reverse Bicep Curl (cable)!
3
8 reps
-
9
Russian Twist
3
20 reps
-
10
Lying Leg Raise
3
10 reps
-
11
Plank
2
1 mins
-
12
Abs Crunch (Bodyweight)
3
20 reps
-
13
Bicycle Crunch
3
20 reps
-
14
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Face Pull
4
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
4
8 reps
-
6
Zottman Curl
3
10 reps
-
7
Face Away Cable Curl
3
8 reps
-
8
Reverse Bicep Curl (cable)!
3
8 reps
-
9
Russian Twist
3
20 reps
-
10
Lying Leg Raise
3
10 reps
-
11
Plank
2
1 mins
-
12
Abs Crunch (Bodyweight)
3
20 reps
-
13
Bicycle Crunch
3
20 reps
-
14
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Face Pull
4
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
4
8 reps
-
6
Zottman Curl
3
10 reps
-
7
Face Away Cable Curl
3
8 reps
-
8
Reverse Bicep Curl (cable)!
3
8 reps
-
9
Russian Twist
3
20 reps
-
10
Lying Leg Raise
3
10 reps
-
11
Plank
2
1 mins
-
12
Abs Crunch (Bodyweight)
3
20 reps
-
13
Bicycle Crunch
3
20 reps
-
14
V-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Face Pull
4
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bicep Curl (Cable)
4
8 reps
-
6
Zottman Curl
3
10 reps
-
7
Face Away Cable Curl
3
8 reps
-
8
Reverse Bicep Curl (cable)!
3
8 reps
-
9
Russian Twist
3
20 reps
-
10
Lying Leg Raise
3
10 reps
-
11
Plank
2
1 mins
-
12
Abs Crunch (Bodyweight)
3
20 reps
-
13
Bicycle Crunch
3
20 reps
-
14
V-Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Wall Sit
3
1 mins
-
4
Deadlift (Dumbbell)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Dumbbell)
3
8 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
3
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Penguins 🐧
4
50 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Wall Sit
3
1 mins
-
4
Deadlift (Dumbbell)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Dumbbell)
3
8 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
3
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Penguins 🐧
4
50 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Wall Sit
3
1 mins
-
4
Deadlift (Dumbbell)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Dumbbell)
3
8 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
3
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Penguins 🐧
4
50 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Wall Sit
3
1 mins
-
4
Deadlift (Dumbbell)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Dumbbell)
3
8 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
3
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Penguins 🐧
4
50 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Wall Sit
3
1 mins
-
4
Deadlift (Dumbbell)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Dumbbell)
3
8 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
3
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Penguins 🐧
4
50 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Wall Sit
3
1 mins
-
4
Deadlift (Dumbbell)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Dumbbell)
3
8 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
3
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Penguins 🐧
4
50 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Wall Sit
3
1 mins
-
4
Deadlift (Dumbbell)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Dumbbell)
3
8 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
3
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Penguins 🐧
4
50 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Wall Sit
3
1 mins
-
4
Deadlift (Dumbbell)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Dumbbell)
3
8 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
1
1 mins
-
9
V-Up
3
10 reps
-
10
Hollow Rock
1
30 secs
-
11
Abs Crunch (Bodyweight)
3
30 reps
-
12
Penguins 🐧
4
50 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lunge (Barbell)
3
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Abs Crunch (Bodyweight)
3
30 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
2
10 reps
-
11
Penguins 🐧
3
50 reps
-
12
Decline Crunch
2
10 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lunge (Barbell)
3
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Abs Crunch (Bodyweight)
3
30 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
2
10 reps
-
11
Penguins 🐧
3
50 reps
-
12
Decline Crunch
2
10 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lunge (Barbell)
3
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Abs Crunch (Bodyweight)
3
30 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
2
10 reps
-
11
Penguins 🐧
3
50 reps
-
12
Decline Crunch
2
10 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lunge (Barbell)
3
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Abs Crunch (Bodyweight)
3
30 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
2
10 reps
-
11
Penguins 🐧
3
50 reps
-
12
Decline Crunch
2
10 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lunge (Barbell)
3
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Abs Crunch (Bodyweight)
3
30 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
2
10 reps
-
11
Penguins 🐧
3
50 reps
-
12
Decline Crunch
2
10 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lunge (Barbell)
3
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Abs Crunch (Bodyweight)
3
30 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
2
10 reps
-
11
Penguins 🐧
3
50 reps
-
12
Decline Crunch
2
10 reps
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lunge (Barbell)
3
20 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Abs Crunch (Bodyweight)
3
30 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
1
1 mins
-
10
Leg Pull-In
2
10 reps
-
11
Penguins 🐧
3
50 reps
-
12
Decline Crunch
2
10 reps
-
13
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
15 reps
-
2
Goblet Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
7
Lying Leg Raise
3
10 reps
-
8
Bicycle Crunch
3
30 reps
-
9
Russian Twist
3
40 reps
-
10
Penguins 🐧
4
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
15 reps
-
2
Goblet Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
7
Lying Leg Raise
3
10 reps
-
8
Bicycle Crunch
3
30 reps
-
9
Russian Twist
3
40 reps
-
10
Penguins 🐧
4
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
15 reps
-
2
Goblet Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
7
Lying Leg Raise
3
10 reps
-
8
Bicycle Crunch
3
30 reps
-
9
Russian Twist
3
40 reps
-
10
Penguins 🐧
4
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
15 reps
-
2
Goblet Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
7
Lying Leg Raise
3
10 reps
-
8
Bicycle Crunch
3
30 reps
-
9
Russian Twist
3
40 reps
-
10
Penguins 🐧
4
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
15 reps
-
2
Goblet Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
7
Lying Leg Raise
3
10 reps
-
8
Bicycle Crunch
3
30 reps
-
9
Russian Twist
3
40 reps
-
10
Penguins 🐧
4
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
15 reps
-
2
Goblet Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
7
Lying Leg Raise
3
10 reps
-
8
Bicycle Crunch
3
30 reps
-
9
Russian Twist
3
40 reps
-
10
Penguins 🐧
4
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
15 reps
-
2
Goblet Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
7
Lying Leg Raise
3
10 reps
-
8
Bicycle Crunch
3
30 reps
-
9
Russian Twist
3
40 reps
-
10
Penguins 🐧
4
50 reps
-
11
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
15 reps
-
2
Goblet Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
7
Lying Leg Raise
3
10 reps
-
8
Bicycle Crunch
3
30 reps
-
9
Russian Twist
3
40 reps
-
10
Penguins 🐧
4
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
-