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The Flow State

by Eli E.

Program Description

Unlock your potential with "The Flow State," an 18-week program designed to elevate your training through a balanced blend of strength, mobility, and endurance. Committing to six days a week, you'll engage in dynamic workouts that enhance your physical performance while promoting mental clarity. Experience the synergy of movement and mindfulness as you push your limits and discover a new level of fitness. Get ready to flow into your best self!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 14, 2025 01:34
  • Last Edited
    Nov 14, 2025 01:36
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Glutes
10.2%
Upper Back
10%
Hamstrings
8.9%
Chest
7.2%
Front Delts
7.1%
Lats
6.4%
Middle Delts
6.2%
Triceps
6.2%
Lower Back
4.6%
Abs
4.4%
Biceps
4.4%
Calves
3.7%
Olympic
3.1%
Rear Delts
2.2%
Adductors
1.7%
Cardio
1%
Other
0.5%
Forearms
0.4%
Abductors
0.3%
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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
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Decline Sit Up (Weighted)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Pull-Up (Weighted)
3
5-7 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Dip (Weighted)
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
6
2 reps
-
2
Push Press (Barbell)
4
3 reps
-
3
High Pull
3
8 reps
-
4
trap bar push press
2
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hammer Curl (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
4
6 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Dynamic Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
15 reps
-
2
T-Bar Row
2
12-20 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Lat Pulldown (Close Grip)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Shoulder Burner
3
15 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
-
2
Yoga
1
14 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Dip (Weighted)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
-
-
-
Day 3
1
Hang Clean
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
-
-
-
-
-
-
2
Push Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
3
High Pull
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
trap bar push press
1 Set
1 Set
20 Reps
20 Reps
-
-
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Hammer Curl (Cable)
1 Set
AMRAP
-
Day 4
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
2
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Dynamic Side Plank
1 Set
1 Set
1 mins
1 mins
-
-
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
2
T-Bar Row
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Lat Pulldown (Close Grip)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Tricep Shoulder Burner
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 6
1
Cardio
1 Set
1 Set
30 mins
30 mins
-
-
2
Yoga
1 Set
14 mins
-