Program Description
Based on Stacy Sims workout advice, to help women age healthily.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedOct 09, 2025 12:28
- Last EditedOct 09, 2025 03:14
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Quadriceps
11.8%
Abs
11.8%
Lats
10.4%
Triceps
8.2%
Upper Back
8.2%
Chest
8.2%
Middle Delts
7.3%
Glutes
7.2%
Hamstrings
5.7%
Biceps
2.7%
Cardio
1.8%
Adductors
1.6%
Lower Back
1.6%
Other
0.9%
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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
Bodyweight Jumps
3
5-10 reps
-
2
Squat (Barbell)
3
3-5 reps
-
3
DB Reverse Lunges
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Dip (Assisted)
3
3-5 reps
-
6
Pallof Press With Overhead Extension
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Jumps
3
5-10 reps
-
2
Squat (Barbell)
3
3-5 reps
-
3
DB Reverse Lunges
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Dip (Assisted)
3
3-5 reps
-
6
Pallof Press With Overhead Extension
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Jumps
3
5-10 reps
-
2
Squat (Barbell)
3
3-5 reps
-
3
DB Reverse Lunges
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Dip (Assisted)
3
3-5 reps
-
6
Pallof Press With Overhead Extension
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Jumps
3
5-10 reps
-
2
Squat (Barbell)
3
3-5 reps
-
3
DB Reverse Lunges
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Dip (Assisted)
3
3-5 reps
-
6
Pallof Press With Overhead Extension
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Jumps
3
5-10 reps
-
2
Squat (Barbell)
3
3-5 reps
-
3
DB Reverse Lunges
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Dip (Assisted)
3
3-5 reps
-
6
Pallof Press With Overhead Extension
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Jumps
3
5-10 reps
-
2
Squat (Barbell)
3
3-5 reps
-
3
DB Reverse Lunges
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Dip (Assisted)
3
3-5 reps
-
6
Pallof Press With Overhead Extension
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Jumps
3
5-10 reps
-
2
Squat (Barbell)
3
3-5 reps
-
3
DB Reverse Lunges
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Dip (Assisted)
3
3-5 reps
-
6
Pallof Press With Overhead Extension
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Jumps
3
5-10 reps
-
2
Squat (Barbell)
3
3-5 reps
-
3
DB Reverse Lunges
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Dip (Assisted)
3
3-5 reps
-
6
Pallof Press With Overhead Extension
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Jumps
3
5-10 reps
-
2
Squat (Barbell)
3
3-5 reps
-
3
DB Reverse Lunges
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Dip (Assisted)
3
3-5 reps
-
6
Pallof Press With Overhead Extension
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Jumps
3
5-10 reps
-
2
Squat (Barbell)
3
3-5 reps
-
3
DB Reverse Lunges
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Dip (Assisted)
3
3-5 reps
-
6
Pallof Press With Overhead Extension
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Jumps
3
5-10 reps
-
2
Squat (Barbell)
3
3-5 reps
-
3
DB Reverse Lunges
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Dip (Assisted)
3
3-5 reps
-
6
Pallof Press With Overhead Extension
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Jumps
3
5-10 reps
-
2
Squat (Barbell)
3
3-5 reps
-
3
DB Reverse Lunges
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Dip (Assisted)
3
3-5 reps
-
6
Pallof Press With Overhead Extension
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Weighted Turkish Getups
4
0.67 mins
-
2B
Mountain Climber
4
0.67 mins
-
2C
Kettlebell Swing
4
0.67 mins
-
2D
Russian Twist (Dumbbell)
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Weighted Turkish Getups
4
0.67 mins
-
2B
Mountain Climber
4
0.67 mins
-
2C
Kettlebell Swing
4
0.67 mins
-
2D
Russian Twist (Dumbbell)
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Trap Bar Deadlift
3
3-5 reps
-
3
Pull-Up (Assisted)
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Pullover (Dumbbell)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Weighted Turkish Getups
4
0.67 mins
-
2B
Mountain Climber
4
0.67 mins
-
2C
Kettlebell Swing
4
0.67 mins
-
2D
Russian Twist (Dumbbell)
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Weighted Turkish Getups
4
0.67 mins
-
2B
Mountain Climber
4
0.67 mins
-
2C
Kettlebell Swing
4
0.67 mins
-
2D
Russian Twist (Dumbbell)
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Trap Bar Deadlift
3
3-5 reps
-
3
Pull-Up (Assisted)
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Pullover (Dumbbell)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Weighted Turkish Getups
4
0.67 mins
-
2B
Mountain Climber
4
0.67 mins
-
2C
Kettlebell Swing
4
0.67 mins
-
2D
Russian Twist (Dumbbell)
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Weighted Turkish Getups
4
0.67 mins
-
2B
Mountain Climber
4
0.67 mins
-
2C
Kettlebell Swing
4
0.67 mins
-
2D
Russian Twist (Dumbbell)
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Trap Bar Deadlift
3
3-5 reps
-
3
Pull-Up (Assisted)
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Pullover (Dumbbell)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Weighted Turkish Getups
4
0.67 mins
-
2B
Mountain Climber
4
0.67 mins
-
2C
Kettlebell Swing
4
0.67 mins
-
2D
Russian Twist (Dumbbell)
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Weighted Turkish Getups
4
0.67 mins
-
2B
Mountain Climber
4
0.67 mins
-
2C
Kettlebell Swing
4
0.67 mins
-
2D
Russian Twist (Dumbbell)
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Trap Bar Deadlift
3
3-5 reps
-
3
Pull-Up (Assisted)
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Pullover (Dumbbell)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Weighted Turkish Getups
4
0.67 mins
-
2B
Mountain Climber
4
0.67 mins
-
2C
Kettlebell Swing
4
0.67 mins
-
2D
Russian Twist (Dumbbell)
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Weighted Turkish Getups
4
0.67 mins
-
2B
Mountain Climber
4
0.67 mins
-
2C
Kettlebell Swing
4
0.67 mins
-
2D
Russian Twist (Dumbbell)
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Trap Bar Deadlift
3
3-5 reps
-
3
Pull-Up (Assisted)
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Pullover (Dumbbell)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Weighted Turkish Getups
4
0.67 mins
-
2B
Mountain Climber
4
0.67 mins
-
2C
Kettlebell Swing
4
0.67 mins
-
2D
Russian Twist (Dumbbell)
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Weighted Turkish Getups
4
0.67 mins
-
2B
Mountain Climber
4
0.67 mins
-
2C
Kettlebell Swing
4
0.67 mins
-
2D
Russian Twist (Dumbbell)
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Trap Bar Deadlift
3
3-5 reps
-
3
Pull-Up (Assisted)
3
3-5 reps
-
4
Push Up
3
3-5 reps
-
5
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
-
2
DB Single Leg Hip Thrusts
3
3-5 reps
-
3
Unilateral Laying Hamstring Curls
3
3-5 reps
-
4
Pull-Up (Assisted)
3
3-5 reps
-
5
Dumbbell Row
3
3-5 reps
-
6
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
-
2
DB Single Leg Hip Thrusts
3
3-5 reps
-
3
Unilateral Laying Hamstring Curls
3
3-5 reps
-
4
Pull-Up (Assisted)
3
3-5 reps
-
5
Dumbbell Row
3
3-5 reps
-
6
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
-
2
DB Single Leg Hip Thrusts
3
3-5 reps
-
3
Unilateral Laying Hamstring Curls
3
3-5 reps
-
4
Pull-Up (Assisted)
3
3-5 reps
-
5
Dumbbell Row
3
3-5 reps
-
6
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
-
2
DB Single Leg Hip Thrusts
3
3-5 reps
-
3
Unilateral Laying Hamstring Curls
3
3-5 reps
-
4
Pull-Up (Assisted)
3
3-5 reps
-
5
Dumbbell Row
3
3-5 reps
-
6
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
-
2
DB Single Leg Hip Thrusts
3
3-5 reps
-
3
Unilateral Laying Hamstring Curls
3
3-5 reps
-
4
Pull-Up (Assisted)
3
3-5 reps
-
5
Dumbbell Row
3
3-5 reps
-
6
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
-
2
DB Single Leg Hip Thrusts
3
3-5 reps
-
3
Unilateral Laying Hamstring Curls
3
3-5 reps
-
4
Pull-Up (Assisted)
3
3-5 reps
-
5
Dumbbell Row
3
3-5 reps
-
6
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
-
2
DB Single Leg Hip Thrusts
3
3-5 reps
-
3
Unilateral Laying Hamstring Curls
3
3-5 reps
-
4
Pull-Up (Assisted)
3
3-5 reps
-
5
Dumbbell Row
3
3-5 reps
-
6
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
-
2
DB Single Leg Hip Thrusts
3
3-5 reps
-
3
Unilateral Laying Hamstring Curls
3
3-5 reps
-
4
Pull-Up (Assisted)
3
3-5 reps
-
5
Dumbbell Row
3
3-5 reps
-
6
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
-
2
DB Single Leg Hip Thrusts
3
3-5 reps
-
3
Unilateral Laying Hamstring Curls
3
3-5 reps
-
4
Pull-Up (Assisted)
3
3-5 reps
-
5
Dumbbell Row
3
3-5 reps
-
6
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
-
2
DB Single Leg Hip Thrusts
3
3-5 reps
-
3
Unilateral Laying Hamstring Curls
3
3-5 reps
-
4
Pull-Up (Assisted)
3
3-5 reps
-
5
Dumbbell Row
3
3-5 reps
-
6
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
-
2
DB Single Leg Hip Thrusts
3
3-5 reps
-
3
Unilateral Laying Hamstring Curls
3
3-5 reps
-
4
Pull-Up (Assisted)
3
3-5 reps
-
5
Dumbbell Row
3
3-5 reps
-
6
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-5 reps
-
2
DB Single Leg Hip Thrusts
3
3-5 reps
-
3
Unilateral Laying Hamstring Curls
3
3-5 reps
-
4
Pull-Up (Assisted)
3
3-5 reps
-
5
Dumbbell Row
3
3-5 reps
-
6
Pullover (Dumbbell)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Battle Ropes
4
0.67 mins
-
2B
Weighted Copenhagen Planks
4
0.67 mins
-
2C
Overhead Press (Dumbbell)
4
0.67 mins
-
2D
Med Ball Slam
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Battle Ropes
4
0.67 mins
-
2B
Weighted Copenhagen Planks
4
0.67 mins
-
2C
Overhead Press (Dumbbell)
4
0.67 mins
-
2D
Med Ball Slam
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SL RDL
3
5-8 reps
-
2
Weighted Turkish Getups
3
5-8 reps
-
3
Bodyweight Jumps
3
5-10 reps
-
4
Inchworm Walkout
3
5-8 reps
-
5
Cable Woodchoppers
3
8-10 reps
-
6
Pallof Press With Overhead Extension
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Battle Ropes
4
0.67 mins
-
2B
Weighted Copenhagen Planks
4
0.67 mins
-
2C
Overhead Press (Dumbbell)
4
0.67 mins
-
2D
Med Ball Slam
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Battle Ropes
4
0.67 mins
-
2B
Weighted Copenhagen Planks
4
0.67 mins
-
2C
Overhead Press (Dumbbell)
4
0.67 mins
-
2D
Med Ball Slam
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SL RDL
3
5-8 reps
-
2
Weighted Turkish Getups
3
5-8 reps
-
3
Bodyweight Jumps
3
5-10 reps
-
4
Inchworm Walkout
3
5-8 reps
-
5
Cable Woodchoppers
3
8-10 reps
-
6
Pallof Press With Overhead Extension
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Battle Ropes
4
0.67 mins
-
2B
Weighted Copenhagen Planks
4
0.67 mins
-
2C
Overhead Press (Dumbbell)
4
0.67 mins
-
2D
Med Ball Slam
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Battle Ropes
4
0.67 mins
-
2B
Weighted Copenhagen Planks
4
0.67 mins
-
2C
Overhead Press (Dumbbell)
4
0.67 mins
-
2D
Med Ball Slam
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SL RDL
3
5-8 reps
-
2
Weighted Turkish Getups
3
5-8 reps
-
3
Bodyweight Jumps
3
5-10 reps
-
4
Inchworm Walkout
3
5-8 reps
-
5
Cable Woodchoppers
3
8-10 reps
-
6
Pallof Press With Overhead Extension
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Battle Ropes
4
0.67 mins
-
2B
Weighted Copenhagen Planks
4
0.67 mins
-
2C
Overhead Press (Dumbbell)
4
0.67 mins
-
2D
Med Ball Slam
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Battle Ropes
4
0.67 mins
-
2B
Weighted Copenhagen Planks
4
0.67 mins
-
2C
Overhead Press (Dumbbell)
4
0.67 mins
-
2D
Med Ball Slam
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SL RDL
3
5-8 reps
-
2
Weighted Turkish Getups
3
5-8 reps
-
3
Bodyweight Jumps
3
5-10 reps
-
4
Inchworm Walkout
3
5-8 reps
-
5
Cable Woodchoppers
3
8-10 reps
-
6
Pallof Press With Overhead Extension
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Battle Ropes
4
0.67 mins
-
2B
Weighted Copenhagen Planks
4
0.67 mins
-
2C
Overhead Press (Dumbbell)
4
0.67 mins
-
2D
Med Ball Slam
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Battle Ropes
4
0.67 mins
-
2B
Weighted Copenhagen Planks
4
0.67 mins
-
2C
Overhead Press (Dumbbell)
4
0.67 mins
-
2D
Med Ball Slam
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SL RDL
3
5-8 reps
-
2
Weighted Turkish Getups
3
5-8 reps
-
3
Bodyweight Jumps
3
5-10 reps
-
4
Inchworm Walkout
3
5-8 reps
-
5
Cable Woodchoppers
3
8-10 reps
-
6
Pallof Press With Overhead Extension
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Battle Ropes
4
0.67 mins
-
2B
Weighted Copenhagen Planks
4
0.67 mins
-
2C
Overhead Press (Dumbbell)
4
0.67 mins
-
2D
Med Ball Slam
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Battle Ropes
4
0.67 mins
-
2B
Weighted Copenhagen Planks
4
0.67 mins
-
2C
Overhead Press (Dumbbell)
4
0.67 mins
-
2D
Med Ball Slam
4
0.67 mins
-
3
Cool Down
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SL RDL
3
5-8 reps
-
2
Weighted Turkish Getups
3
5-8 reps
-
3
Bodyweight Jumps
3
5-10 reps
-
4
Inchworm Walkout
3
5-8 reps
-
5
Cable Woodchoppers
3
8-10 reps
-
6
Pallof Press With Overhead Extension
3
8-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bodyweight Jumps1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
2
Squat (Barbell)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
3
DB Reverse Lunges1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
4
Push Up1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
5
Dip (Assisted)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
6
Pallof Press With Overhead Extension1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
Day 2
1
Cardio1 Set
20 mins
-
2A
Weighted Turkish Getups1 Set
1 Set
1 Set
1 Set
0.67 mins
0.67 mins
0.67 mins
0.67 mins
-
-
-
-
2B
Mountain Climber1 Set
1 Set
1 Set
1 Set
0.67 mins
0.67 mins
0.67 mins
0.67 mins
-
-
-
-
2C
Kettlebell Swing1 Set
1 Set
1 Set
1 Set
0.67 mins
0.67 mins
0.67 mins
0.67 mins
-
-
-
-
2D
Russian Twist (Dumbbell)1 Set
1 Set
1 Set
1 Set
0.67 mins
0.67 mins
0.67 mins
0.67 mins
-
-
-
-
3
Cool Down1 Set
5 mins
-
Day 3
1
Trap Bar Deadlift1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
2
DB Single Leg Hip Thrusts1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
3
Unilateral Laying Hamstring Curls1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
4
Pull-Up (Assisted)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
5
Dumbbell Row1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
6
Pullover (Dumbbell)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
Day 4
1
Cardio1 Set
20 mins
-
2A
Battle Ropes1 Set
1 Set
1 Set
1 Set
0.67 mins
0.67 mins
0.67 mins
0.67 mins
-
-
-
-
2B
Weighted Copenhagen Planks1 Set
1 Set
1 Set
1 Set
0.67 mins
0.67 mins
0.67 mins
0.67 mins
-
-
-
-
2C
Overhead Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
0.67 mins
0.67 mins
0.67 mins
0.67 mins
-
-
-
-
2D
Med Ball Slam1 Set
1 Set
1 Set
1 Set
0.67 mins
0.67 mins
0.67 mins
0.67 mins
-
-
-
-
3
Cool Down1 Set
5 mins
-