Program Description
LEAN IS LAW !!!!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedJul 19, 2025 02:41
- Last EditedJul 23, 2025 09:52
Summary
Unlock your full potential with the 99 OVERALL program, an intensive 18-week journey designed to enhance your strength and conditioning. Committing to seven days a week, you'll engage in a balanced mix of resistance training and cardio, targeting all major muscle groups. Each session is meticulously crafted to build muscle, improve endurance, and boost overall fitness, ensuring you stay motivated and challenged throughout. Equip yourself with the tools of a full gym and get ready to transform your physique and performance!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Front Delts
12%
Chest
9.4%
Triceps
8.3%
Middle Delts
8.3%
Upper Back
7.9%
Quadriceps
7.5%
Biceps
6.4%
Cardio
6.3%
Glutes
6%
Lats
5.3%
Abs
3.6%
Lower Back
3%
Other
1.3%
Forearms
0.8%
Rear Delts
0.8%
Abductors
0.8%
Adductors
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Decline Sit Up (Weighted)
1
-
9
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Lateral Raise (Machine)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Wide Grip Pull-Up
3
6-8 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Bent Over Row (Barbell)
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Hammer Curl (Cable)
3
6-8 reps
-
7
Shrug (Dumbbell)
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
7
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Goblet Squat
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Pec Deck (Machine)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Chest Fly (Cable)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
6-8 reps
-
6
Upright Row (Cable)
3
6-8 reps
-
7
Front Raise
3
6-8 reps
-
8
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Abs Crunch (Machine)
3
6-8 reps
-
7
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Seated Hamstring Curl
3
6-8 reps
-
3
Goblet Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
3
6-8 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Treadmill
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Week 1
1 / 18 Weeks
Day 2
1
Treadmill1 Set
5 mins
-
2
Wide Grip Pull-Up3 Sets
6-8 Reps
-
3
Lat Pulldown3 Sets
6-8 Reps
-
4
Bent Over Row (Barbell)3 Sets
6-8 Reps
-
5
Preacher Curl (Dumbbell)3 Sets
6-8 Reps
-
6
Hammer Curl (Cable)3 Sets
6-8 Reps
-
7
Shrug (Dumbbell)3 Sets
6-8 Reps
-
8
Treadmill1 Set
15 mins
-
Day 5
1
Treadmill1 Set
5 mins
-
2
Pec Deck (Machine)3 Sets
6-8 Reps
-
3
Incline Bench Press (Barbell)3 Sets
6-8 Reps
-
4
Chest Fly (Cable)3 Sets
6-8 Reps
-
5
Lateral Raise (Cable)3 Sets
6-8 Reps
-
6
Upright Row (Cable)3 Sets
6-8 Reps
-
7
Front Raise3 Sets
6-8 Reps
-
8
Treadmill1 Set
15 mins
-
Day 7
1
Stretching1 Set
30 mins
-
Day 4
1
Stretching1 Set
30 mins
-
Day 1
1
Treadmill1 Set
5 mins
-
2
Chest Press (Machine)3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
6-8 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
6-8 Reps
-
6
Tricep Pushdown (Cable)3 Sets
6-8 Reps
-
7
Lateral Raise (Machine)3 Sets
6-8 Reps
-
8
Decline Sit Up (Weighted)1 Set
-
9
Treadmill1 Set
15 mins
-
Day 3
1
Treadmill1 Set
5 mins
-
2
Seated Hamstring Curl3 Sets
6-8 Reps
-
3
Leg Press (45 Degrees)3 Sets
6-8 Reps
-
4
Goblet Squat3 Sets
6-8 Reps
-
5
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
6
Decline Sit Up (Weighted)3 Sets
10-12 Reps
-
7
Treadmill1 Set
15 mins
-
Day 6
1
Treadmill1 Set
5 mins
-
2
Seated Hamstring Curl3 Sets
6-8 Reps
-
3
Goblet Squat3 Sets
6-8 Reps
-
4
Leg Press (45 Degrees)3 Sets
6-8 Reps
-
5
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
6
Abs Crunch (Machine)3 Sets
6-8 Reps
-
7
Treadmill1 Set
15 mins
-