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Q1 2026

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Program Description

stat Q1 2026 off RIGHT. WOOT.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 11, 2025 09:13
  • Last Edited
    Dec 11, 2025 10:02
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.1%
Hamstrings
12%
Abs
10.5%
Quadriceps
10.4%
Front Delts
7.9%
Upper Back
7.5%
Triceps
5.9%
Lats
5.4%
Middle Delts
5.4%
Lower Back
4.3%
Adductors
4.1%
Biceps
3.4%
Chest
3.2%
Rear Delts
2%
Other
1.8%
Calves
1.4%
Abductors
0.9%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Dip (Assisted)
3
15 reps
-
5
Suitcase Carry
3
1 mins
-
6
Sumo Squat
3
15 reps
-
7
Reverse Lunge (Dumbbell)
3
15 reps
-
8
Cossack Squat
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
10
Glute Bridge (Dumbbell)
3
15 reps
-
11
Bent Over Row (Dumbbell)
3
15 reps
-
12
Upright Row (Dumbbell)
3
15 reps
-
13
Overhead Press (Dumbbell)
3
15 reps
-
14
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Good Morning
3
10 reps
-
6
Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Bulgarian Split Squat (Dumbbell)
3
-
8
Hamstring Curl
2
1
10 reps
5 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
10
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Pull-Up (Assisted)
3
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
-
9
Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Lateral Banded Walk
1
30 reps
-
3
Push Up
1
30 reps
-
4
Clamshells
3
20-40 reps
-
5
Hamstring Curl
2
1
10 reps
5 reps
-
-
6
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
8 reps
-
-
-
-
7
Copenhagen Plank
3
1 mins
-
8
Sumo Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
9
Hanging Knee Raise
3
10 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Jog
1 Set
20 mins
-
2
Lateral Banded Walk
1 Set
30 Reps
-
3
Push Up
1 Set
30 Reps
-
4
Dip (Assisted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Suitcase Carry
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
6
Sumo Squat
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Cossack Squat
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
10
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
11
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
12
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
13
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
14
Hanging Knee Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Jog
1 Set
20 mins
-
2
Lateral Banded Walk
1 Set
30 Reps
-
3
Push Up
1 Set
30 Reps
-
4
Clamshells
1 Set
1 Set
1 Set
20-40 Reps
20-40 Reps
20-40 Reps
-
-
-
5
Good Morning
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
7
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
8
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
5 Reps
-
-
-
9
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Jog
1 Set
20 mins
-
2
Lateral Banded Walk
1 Set
30 Reps
-
3
Push Up
1 Set
30 Reps
-
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Pull-Up (Assisted)
1 Set
1 Set
1 Set
-
-
-
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
9
Lat Pulldown
1 Set
1 Set
1 Set
-
-
-
10
Hanging Knee Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Jog
1 Set
20 mins
-
2
Lateral Banded Walk
1 Set
30 Reps
-
3
Push Up
1 Set
30 Reps
-
4
Clamshells
1 Set
1 Set
1 Set
20-40 Reps
20-40 Reps
20-40 Reps
-
-
-
5
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
5 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
8 Reps
-
-
-
-
7
Copenhagen Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
8
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
9
Hanging Knee Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-