logo
BoostcampPNG

From Skinny-Fat to Athletic & Strong

by GAB

Program Description

Building that strong foundation

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2026 09:30
  • Last Edited
    Mar 23, 2026 12:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Glutes
11.8%
Hamstrings
11.5%
Abs
11.1%
Quadriceps
8.3%
Lats
7%
Front Delts
4.8%
Chest
3.8%
Triceps
3.8%
Rear Delts
3.8%
Neck
3.8%
Forearms
3.8%
Biceps
3.5%
Lower Back
2.5%
Middle Delts
1.9%
Cardio
1.9%
Stretching
1.9%
Abductors
1%
Adductors
1%
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
Seated Wide-Grip Row (Cable)
4
10 reps
-
2A
T-Bar Row Chest-Supported (Dumbbell)
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls (Dumbbell)
3
20 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2A
T-Bar Row Chest-Supported (Dumbbell)
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls (Dumbbell)
3
20 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2A
T-Bar Row Chest-Supported (Dumbbell)
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls (Dumbbell)
3
20 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2A
T-Bar Row Chest-Supported (Dumbbell)
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls (Dumbbell)
3
20 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2A
T-Bar Row Chest-Supported (Dumbbell)
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls (Dumbbell)
3
20 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2A
T-Bar Row Chest-Supported (Dumbbell)
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls (Dumbbell)
3
20 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2A
T-Bar Row Chest-Supported (Dumbbell)
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls (Dumbbell)
3
20 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2A
T-Bar Row Chest-Supported (Dumbbell)
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls (Dumbbell)
3
20 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2A
T-Bar Row Chest-Supported (Dumbbell)
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls (Dumbbell)
3
20 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2A
T-Bar Row Chest-Supported (Dumbbell)
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls (Dumbbell)
3
20 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2A
T-Bar Row Chest-Supported (Dumbbell)
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls (Dumbbell)
3
20 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2A
T-Bar Row Chest-Supported (Dumbbell)
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Neck Curl
3
15 reps
-
4B
Neck Extension
3
15 reps
-
5A
Wrist Curls (Dumbbell)
3
20 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Curl
3
12 reps
-
4B
Smith Machine Calf Raise
4
12 reps
-
5
Seated Dumbbell Calf Raise
3
15 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Curl
3
12 reps
-
4B
Smith Machine Calf Raise
4
12 reps
-
5
Seated Dumbbell Calf Raise
3
15 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Curl
3
12 reps
-
4B
Smith Machine Calf Raise
4
12 reps
-
5
Seated Dumbbell Calf Raise
3
15 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Curl
3
12 reps
-
4B
Smith Machine Calf Raise
4
12 reps
-
5
Seated Dumbbell Calf Raise
3
15 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Curl
3
12 reps
-
4B
Smith Machine Calf Raise
4
12 reps
-
5
Seated Dumbbell Calf Raise
3
15 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Curl
3
12 reps
-
4B
Smith Machine Calf Raise
4
12 reps
-
5
Seated Dumbbell Calf Raise
3
15 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Curl
3
12 reps
-
4B
Smith Machine Calf Raise
4
12 reps
-
5
Seated Dumbbell Calf Raise
3
15 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Curl
3
12 reps
-
4B
Smith Machine Calf Raise
4
12 reps
-
5
Seated Dumbbell Calf Raise
3
15 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Curl
3
12 reps
-
4B
Smith Machine Calf Raise
4
12 reps
-
5
Seated Dumbbell Calf Raise
3
15 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Curl
3
12 reps
-
4B
Smith Machine Calf Raise
4
12 reps
-
5
Seated Dumbbell Calf Raise
3
15 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Curl
3
12 reps
-
4B
Smith Machine Calf Raise
4
12 reps
-
5
Seated Dumbbell Calf Raise
3
15 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Curl
3
12 reps
-
4B
Smith Machine Calf Raise
4
12 reps
-
5
Seated Dumbbell Calf Raise
3
15 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Dumbbell Row
3
10 reps
-
2B
Cable Flyes (Low To High)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Neck Side Raise
2
15 reps
-
6
Farmer's Walk (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Dumbbell Row
3
10 reps
-
2B
Cable Flyes (Low To High)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Neck Side Raise
2
15 reps
-
6
Farmer's Walk (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Dumbbell Row
3
10 reps
-
2B
Cable Flyes (Low To High)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Neck Side Raise
2
15 reps
-
6
Farmer's Walk (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Dumbbell Row
3
10 reps
-
2B
Cable Flyes (Low To High)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Neck Side Raise
2
15 reps
-
6
Farmer's Walk (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Dumbbell Row
3
10 reps
-
2B
Cable Flyes (Low To High)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Neck Side Raise
2
15 reps
-
6
Farmer's Walk (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Dumbbell Row
3
10 reps
-
2B
Cable Flyes (Low To High)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Neck Side Raise
2
15 reps
-
6
Farmer's Walk (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Dumbbell Row
3
10 reps
-
2B
Cable Flyes (Low To High)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Neck Side Raise
2
15 reps
-
6
Farmer's Walk (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Dumbbell Row
3
10 reps
-
2B
Cable Flyes (Low To High)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Neck Side Raise
2
15 reps
-
6
Farmer's Walk (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Dumbbell Row
3
10 reps
-
2B
Cable Flyes (Low To High)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Neck Side Raise
2
15 reps
-
6
Farmer's Walk (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Dumbbell Row
3
10 reps
-
2B
Cable Flyes (Low To High)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Neck Side Raise
2
15 reps
-
6
Farmer's Walk (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Dumbbell Row
3
10 reps
-
2B
Cable Flyes (Low To High)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Neck Side Raise
2
15 reps
-
6
Farmer's Walk (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Dumbbell Row
3
10 reps
-
2B
Cable Flyes (Low To High)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Neck Side Raise
2
15 reps
-
6
Farmer's Walk (Weighted)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squats Comp Stance (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Smith Machine Calf Raise
3
12 reps
-
6
Seated Dumbbell Calf Raise
3
15 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Dead Bug
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squats Comp Stance (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Smith Machine Calf Raise
3
12 reps
-
6
Seated Dumbbell Calf Raise
3
15 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Dead Bug
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squats Comp Stance (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Smith Machine Calf Raise
3
12 reps
-
6
Seated Dumbbell Calf Raise
3
15 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Dead Bug
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squats Comp Stance (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Smith Machine Calf Raise
3
12 reps
-
6
Seated Dumbbell Calf Raise
3
15 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Dead Bug
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squats Comp Stance (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Smith Machine Calf Raise
3
12 reps
-
6
Seated Dumbbell Calf Raise
3
15 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Dead Bug
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squats Comp Stance (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Smith Machine Calf Raise
3
12 reps
-
6
Seated Dumbbell Calf Raise
3
15 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Dead Bug
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squats Comp Stance (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Smith Machine Calf Raise
3
12 reps
-
6
Seated Dumbbell Calf Raise
3
15 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Dead Bug
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squats Comp Stance (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Smith Machine Calf Raise
3
12 reps
-
6
Seated Dumbbell Calf Raise
3
15 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Dead Bug
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squats Comp Stance (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Smith Machine Calf Raise
3
12 reps
-
6
Seated Dumbbell Calf Raise
3
15 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Dead Bug
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squats Comp Stance (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Smith Machine Calf Raise
3
12 reps
-
6
Seated Dumbbell Calf Raise
3
15 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Dead Bug
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squats Comp Stance (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Smith Machine Calf Raise
3
12 reps
-
6
Seated Dumbbell Calf Raise
3
15 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Dead Bug
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squats Comp Stance (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Smith Machine Calf Raise
3
12 reps
-
6
Seated Dumbbell Calf Raise
3
15 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Dead Bug
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2A
T-Bar Row Chest-Supported (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4A
Neck Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4B
Neck Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5A
Wrist Curls (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 2
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4A
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4B
Smith Machine Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Seated Dumbbell Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Ab Wheel
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
7
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Cardio (Zone 2)
1 Set
60 mins
-
Day 4
1A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
1B
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2A
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Cable Flyes (Low To High)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Shrug (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Neck Side Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 5
1
Back Squats Comp Stance (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Smith Machine Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Seated Dumbbell Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Dead Bug
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 6
1
Cardio (Zone 2)
1 Set
60 mins
-
Day 7
1
Cardio
1 Set
20 mins
-