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BoostcampPNG

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 05, 2025 11:59
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