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BoostcampPNG

5 days + incline walks

by Joshua P.

Program Description

lose bodyfat, build mucle and strength.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 25, 2026 02:05
  • Last Edited
    Mar 25, 2026 02:07
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Hamstrings
10.9%
Glutes
9.9%
Front Delts
8.3%
Triceps
7.9%
Lats
7.9%
Biceps
7.9%
Quadriceps
7.9%
Chest
5.9%
Middle Delts
5.6%
Rear Delts
4.3%
Abs
3%
Calves
2.6%
Forearms
2%
Lower Back
2%
Adductors
1%
Abductors
1%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
15 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Incline Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Leg Press)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Incline Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Incline Walk
1
15 mins
-
Week 1
1 / 14 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Incline Walk
1 Set
15 mins
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Incline Walk
1 Set
15 mins
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Incline Walk
1 Set
20 mins
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Incline Walk
1 Set
15 mins
-