logo
BoostcampPNG

Highbridge Split

by null

Program Description

Routine for a gym with many machines but limited to no free weights or barbell

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2025 04:27
  • Last Edited
    Oct 15, 2025 05:38
Muscle Engagement
Front
Back
MuscleSet
Other
14.8%
Quadriceps
11.4%
Glutes
9.8%
Hamstrings
9.1%
Upper Back
8.4%
Lats
8%
Front Delts
6.7%
Chest
5.7%
Middle Delts
5.1%
Triceps
5.1%
Abs
4.8%
Biceps
3.6%
Cardio
2.3%
Lower Back
1.8%
Calves
1.7%
Adductors
0.9%
Abductors
0.5%
Rear Delts
0.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Hip Thrust (Barbell)
4
8-10 reps
-
7
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Hip Thrust (Barbell)
4
8-10 reps
-
7
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Hip Thrust (Barbell)
4
8-10 reps
-
7
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Hip Thrust (Barbell)
4
8-10 reps
-
7
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Hip Thrust (Barbell)
4
8-10 reps
-
7
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Hip Thrust (Barbell)
4
8-10 reps
-
7
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Hip Thrust (Barbell)
4
8-10 reps
-
7
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Hip Thrust (Barbell)
4
8-10 reps
-
7
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Hip Thrust (Barbell)
4
8-10 reps
-
7
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Hip Thrust (Barbell)
4
8-10 reps
-
7
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Hip Thrust (Barbell)
4
8-10 reps
-
7
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Hip Thrust (Barbell)
4
8-10 reps
-
7
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Seated Row (Machine)
4
8-10 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Seated Row (Machine)
4
8-10 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Seated Row (Machine)
4
8-10 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Seated Row (Machine)
4
8-10 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Seated Row (Machine)
4
8-10 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Seated Row (Machine)
4
8-10 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Seated Row (Machine)
4
8-10 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Seated Row (Machine)
4
8-10 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Seated Row (Machine)
4
8-10 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Seated Row (Machine)
4
8-10 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Seated Row (Machine)
4
8-10 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Seated Row (Machine)
4
8-10 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
8
0.5 mins
-
4
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
8
0.5 mins
-
4
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
8
0.5 mins
-
4
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
8
0.5 mins
-
4
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
8
0.5 mins
-
4
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
8
0.5 mins
-
4
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
8
0.5 mins
-
4
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
8
0.5 mins
-
4
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
8
0.5 mins
-
4
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
8
0.5 mins
-
4
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
8
0.5 mins
-
4
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
8
0.5 mins
-
4
Plank (Weighted)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Squat (Smith Machine)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Squat (Smith Machine)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Squat (Smith Machine)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Squat (Smith Machine)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Squat (Smith Machine)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Squat (Smith Machine)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Squat (Smith Machine)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Squat (Smith Machine)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Squat (Smith Machine)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Squat (Smith Machine)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Squat (Smith Machine)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Squat (Smith Machine)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm Shoulder Press
3
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Jump Rope
1
10 mins
-
9
Plank (Weighted)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
12
100 reps
-
4
Plank (Weighted)
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
12
100 reps
-
4
Plank (Weighted)
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
12
100 reps
-
4
Plank (Weighted)
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
12
100 reps
-
4
Plank (Weighted)
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
12
100 reps
-
4
Plank (Weighted)
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
12
100 reps
-
4
Plank (Weighted)
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
12
100 reps
-
4
Plank (Weighted)
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
12
100 reps
-
4
Plank (Weighted)
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
12
100 reps
-
4
Plank (Weighted)
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
12
100 reps
-
4
Plank (Weighted)
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
12
100 reps
-
4
Plank (Weighted)
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
15 mins
-
2
Shadow Kick Boxing
1
1
25 mins
15 mins
-
-
3
Sprint
12
100 reps
-
4
Plank (Weighted)
1
10 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
4 Sets
6-8 Reps
-
2
Leg Extension
3 Sets
10-12 Reps
-
3
Seated Hamstring Curl
3 Sets
10-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5
Step-Up (Weighted)
3 Sets
12 Reps
-
6
Hip Thrust (Barbell)
4 Sets
8-10 Reps
-
7
Single Leg Calf Raise (Weighted)
3 Sets
12-15 Reps
-
8
Jump Rope
1 Set
10 mins
-
9
Plank (Weighted)
1 Set
10 mins
-
Day 2
1
Chest Press (Machine)
4 Sets
6-8 Reps
-
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
-
3
Seated Row (Machine)
4 Sets
8-10 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
5
Shoulder Press (Machine)
3 Sets
8-10 Reps
-
6
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
8
Jump Rope
1 Set
10 mins
-
9
Plank (Weighted)
1 Set
10 mins
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Squat (Smith Machine)
4 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
5
Seated Row (Machine)
3 Sets
10 Reps
-
6
Single Arm Shoulder Press
3 Sets
8 Reps
-
7
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
8
Jump Rope
1 Set
10 mins
-
9
Plank (Weighted)
1 Set
10 Reps
-
Day 5
1
Run
1 Set
60-90 mins
-
Day 3
1
Jump Rope
1 Set
15 mins
-
2
Shadow Kick Boxing
1 Set
1 Set
25 mins
15 mins
-
-
3
Sprint
8 Sets
0.5 mins
-
4
Plank (Weighted)
1 Set
10 mins
-
Day 6
1
Jump Rope
1 Set
15 mins
-
2
Shadow Kick Boxing
1 Set
1 Set
25 mins
15 mins
-
-
3
Sprint
12 Sets
100 Reps
-
4
Plank (Weighted)
1 Set
10 mins
-