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99 OVERALL

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Program Description

LEAN IS LAW !!!!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 19, 2025 02:41
  • Last Edited
    Jul 21, 2025 12:32
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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
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
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
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
Treadmill
1 Set
5 mins
-
2
Wide Grip Pull-Up
3 Sets
6-8 Reps
-
3
Lat Pulldown
3 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
Treadmill
1 Set
15 mins
-
Day 3
1
Treadmill
1 Set
5 mins
-
2
Seated Hamstring Curl
3 Sets
6-8 Reps
-
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
-
4
Goblet Squat
3 Sets
6-8 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
6
Treadmill
1 Set
15 mins
-
Day 5
1
Treadmill
1 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 Raise
3 Sets
6-8 Reps
-
8
Treadmill
1 Set
15 mins
-
Day 6
1
Treadmill
1 Set
5 mins
-
2
Seated Hamstring Curl
3 Sets
6-8 Reps
-
3
Goblet Squat
3 Sets
6-8 Reps
-
4
Leg Press (45 Degrees)
3 Sets
6-8 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
6
Treadmill
1 Set
15 mins
-
Day 7
1
Stretching
1 Set
30 mins
-
Day 4
1
Stretching
1 Set
30 mins
-
Day 1
1
Treadmill
1 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
Treadmill
1 Set
15 mins
-