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The Great Lock In: Summer Shred

by Charlie R.
1 athletes joined

Program Description

Hi :)

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 05, 2025 11:25
  • Last Edited
    Sep 06, 2025 10:32

Summary

Unleash your potential with "The Great Lock In: Summer Shred," a dynamic 12-week program designed to sculpt your physique and boost your strength. Committing just four days a week, you'll engage in a variety of targeted exercises, including pull-ups, barbell rows, and cable curls, ensuring a comprehensive approach to building muscle and shedding fat. With a focus on progressive overload and varied intensity, this program will keep you motivated and challenged as you work towards your summer goals. Get ready to transform your body and embrace the summer with confidence!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.5%
Quadriceps
11.5%
Upper Back
11%
Biceps
8.7%
Lower Back
7.2%
Hamstrings
6.5%
Other
5.9%
Lats
5.7%
Triceps
4.8%
Forearms
4.6%
Front Delts
4.5%
Chest
4.4%
Abs
4.2%
Middle Delts
4%
Adductors
1.6%
Rear Delts
1.6%
Calves
1.5%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lying Chest Pass Med Ball Throw
3
10 reps
-
7
Kettlebell Swing
3
15 reps
-
8
Burpee
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lying Chest Pass Med Ball Throw
3
10 reps
-
7
Kettlebell Swing
3
15 reps
-
8
Burpee
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lying Chest Pass Med Ball Throw
3
10 reps
-
7
Kettlebell Swing
3
15 reps
-
8
Burpee
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lying Chest Pass Med Ball Throw
3
10 reps
-
7
Kettlebell Swing
3
15 reps
-
8
Burpee
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lying Chest Pass Med Ball Throw
3
10 reps
-
7
Kettlebell Swing
3
15 reps
-
8
Burpee
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lying Chest Pass Med Ball Throw
3
10 reps
-
7
Kettlebell Swing
3
15 reps
-
8
Burpee
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lying Chest Pass Med Ball Throw
3
10 reps
-
7
Kettlebell Swing
3
15 reps
-
8
Burpee
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lying Chest Pass Med Ball Throw
3
10 reps
-
7
Kettlebell Swing
3
15 reps
-
8
Burpee
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lying Chest Pass Med Ball Throw
3
10 reps
-
7
Kettlebell Swing
3
15 reps
-
8
Burpee
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lying Chest Pass Med Ball Throw
3
10 reps
-
7
Kettlebell Swing
3
15 reps
-
8
Burpee
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lying Chest Pass Med Ball Throw
3
10 reps
-
7
Kettlebell Swing
3
15 reps
-
8
Burpee
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lying Chest Pass Med Ball Throw
3
10 reps
-
7
Kettlebell Swing
3
15 reps
-
8
Burpee
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Box Jump
3
8 reps
-
6
Hanging Leg Raise
4
10 reps
-
7
Sprint
1
1
20 secs
60 secs
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Box Jump
3
8 reps
-
6
Hanging Leg Raise
4
10 reps
-
7
Sprint
1
1
20 secs
60 secs
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Box Jump
3
8 reps
-
6
Hanging Leg Raise
4
10 reps
-
7
Sprint
1
1
20 secs
60 secs
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Box Jump
3
8 reps
-
6
Hanging Leg Raise
4
10 reps
-
7
Sprint
1
1
20 secs
60 secs
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Box Jump
3
8 reps
-
6
Hanging Leg Raise
4
10 reps
-
7
Sprint
1
1
20 secs
60 secs
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Box Jump
3
8 reps
-
6
Hanging Leg Raise
4
10 reps
-
7
Sprint
1
1
20 secs
60 secs
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Box Jump
3
8 reps
-
6
Hanging Leg Raise
4
10 reps
-
7
Sprint
1
1
20 secs
60 secs
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Box Jump
3
8 reps
-
6
Hanging Leg Raise
4
10 reps
-
7
Sprint
1
1
20 secs
60 secs
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Box Jump
3
8 reps
-
6
Hanging Leg Raise
4
10 reps
-
7
Sprint
1
1
20 secs
60 secs
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Box Jump
3
8 reps
-
6
Hanging Leg Raise
4
10 reps
-
7
Sprint
1
1
20 secs
60 secs
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Box Jump
3
8 reps
-
6
Hanging Leg Raise
4
10 reps
-
7
Sprint
1
1
20 secs
60 secs
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Box Jump
3
8 reps
-
6
Hanging Leg Raise
4
10 reps
-
7
Sprint
1
1
20 secs
60 secs
RPE 9
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Barbell Row
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Rowing Machine
4
4
30 mins
60 mins
RPE 8.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Barbell Row
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Rowing Machine
4
4
30 mins
60 mins
RPE 8.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Barbell Row
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Rowing Machine
4
4
30 mins
60 mins
RPE 8.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Barbell Row
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Rowing Machine
4
4
30 mins
60 mins
RPE 8.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Barbell Row
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Rowing Machine
4
4
30 mins
60 mins
RPE 8.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Barbell Row
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Rowing Machine
4
4
30 mins
60 mins
RPE 8.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Barbell Row
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Rowing Machine
4
4
30 mins
60 mins
RPE 8.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Barbell Row
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Rowing Machine
4
4
30 mins
60 mins
RPE 8.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Barbell Row
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Rowing Machine
4
4
30 mins
60 mins
RPE 8.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Barbell Row
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Rowing Machine
4
4
30 mins
60 mins
RPE 8.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Barbell Row
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Rowing Machine
4
4
30 mins
60 mins
RPE 8.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Barbell Row
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Rowing Machine
4
4
30 mins
60 mins
RPE 8.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
15 reps
-
6
Skater Hop
4
12 reps
-
7
Broad Jump
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
15 reps
-
6
Skater Hop
4
12 reps
-
7
Broad Jump
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
15 reps
-
6
Skater Hop
4
12 reps
-
7
Broad Jump
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
15 reps
-
6
Skater Hop
4
12 reps
-
7
Broad Jump
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
15 reps
-
6
Skater Hop
4
12 reps
-
7
Broad Jump
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
15 reps
-
6
Skater Hop
4
12 reps
-
7
Broad Jump
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
15 reps
-
6
Skater Hop
4
12 reps
-
7
Broad Jump
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
15 reps
-
6
Skater Hop
4
12 reps
-
7
Broad Jump
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
15 reps
-
6
Skater Hop
4
12 reps
-
7
Broad Jump
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
15 reps
-
6
Skater Hop
4
12 reps
-
7
Broad Jump
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
15 reps
-
6
Skater Hop
4
12 reps
-
7
Broad Jump
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
15 reps
-
6
Skater Hop
4
12 reps
-
7
Broad Jump
4
6 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Pull-Up (Assisted)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Barbell Row
4 Sets
8 Reps
-
4
Single Arm High Row (Cable)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
7
Hammer Curl (Cable)
3 Sets
10 Reps
-
8
Rowing Machine
4 Sets
4 Sets
30 mins
60 mins
@8.5
@6
Day 1
1
Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Overhead Press (Dumbbell)
4 Sets
8 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Lying Chest Pass Med Ball Throw
3 Sets
10 Reps
-
7
Kettlebell Swing
3 Sets
15 Reps
-
8
Burpee
3 Sets
6 Reps
-
Day 4
1
Walking Lunge (Dumbbell)
3 Sets
15 Reps
-
2
Step-Up (Weighted)
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Back Extension
3 Sets
15 Reps
-
6
Skater Hop
4 Sets
12 Reps
-
7
Broad Jump
4 Sets
6 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Hip Thrust (Machine)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
5
Box Jump
3 Sets
8 Reps
-
6
Hanging Leg Raise
4 Sets
10 Reps
-
7
Sprint
1 Set
1 Set
20 secs
60 secs
@9
@6