Program Description
Post training full day workouts. This would focus on getting your body more in tune with more rigor. Made for Beginners with some experience. Should have basic handle on exercise mechanisms
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedApr 20, 2024 08:21
- Last EditedAug 06, 2024 04:49
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Squat (Bodyweight)
3
15 reps
3
Front Squat (Barbell)
3
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
5
Leg Press (45 Degrees)
3
8-12 reps
6
Seated Calf Raise
5
15-20 reps
7
Plank
3
1 mins
8
Side Plank
4
1 mins
9
Suryanamaskaram
2
3 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Squat (Bodyweight)
3
15 reps
3
Front Squat (Barbell)
3
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
5
Leg Press (45 Degrees)
3
8-12 reps
6
Seated Calf Raise
5
15-20 reps
7
Plank
3
1 mins
8
Side Plank
4
1 mins
9
Suryanamaskaram
2
3 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Squat (Bodyweight)
3
15 reps
3
Front Squat (Barbell)
3
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
5
Leg Press (45 Degrees)
3
8-12 reps
6
Seated Calf Raise
5
15-20 reps
7
Plank
3
1 mins
8
Side Plank
4
1 mins
9
Suryanamaskaram
2
3 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Squat (Bodyweight)
3
15 reps
3
Front Squat (Barbell)
3
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
5
Leg Press (45 Degrees)
3
8-12 reps
6
Seated Calf Raise
5
15-20 reps
7
Plank
3
1 mins
8
Side Plank
4
1 mins
9
Suryanamaskaram
2
3 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Squat (Bodyweight)
3
15 reps
3
Front Squat (Barbell)
3
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
5
Leg Press (45 Degrees)
3
8-12 reps
6
Seated Calf Raise
5
15-20 reps
7
Plank
3
1 mins
8
Side Plank
4
1 mins
9
Suryanamaskaram
2
3 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Squat (Bodyweight)
3
15 reps
3
Front Squat (Barbell)
3
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
5
Leg Press (45 Degrees)
3
8-12 reps
6
Seated Calf Raise
5
15-20 reps
7
Plank
3
1 mins
8
Side Plank
4
1 mins
9
Suryanamaskaram
2
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Push Up
3
15 reps
3
Dip (Bodyweight)
3
15 reps
4
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
5
Lateral Raise (Dumbbell)
4
15-20 reps
6
Skull Crusher
3
8-12 reps
7
Tricep Pushdown (Cable)
3
15-20 reps
8
Chest Fly (Dumbbell)
3
8-12 reps
9
Cable Crossover
3
8-12 reps
10
Suryanamaskaram
1
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Push Up
3
15 reps
3
Dip (Bodyweight)
3
15 reps
4
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
5
Lateral Raise (Dumbbell)
4
15-20 reps
6
Skull Crusher
3
8-12 reps
7
Tricep Pushdown (Cable)
3
15-20 reps
8
Chest Fly (Dumbbell)
3
8-12 reps
9
Cable Crossover
3
8-12 reps
10
Suryanamaskaram
1
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Push Up
3
15 reps
3
Dip (Bodyweight)
3
15 reps
4
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
5
Lateral Raise (Dumbbell)
4
15-20 reps
6
Skull Crusher
3
8-12 reps
7
Tricep Pushdown (Cable)
3
15-20 reps
8
Chest Fly (Dumbbell)
3
8-12 reps
9
Cable Crossover
3
8-12 reps
10
Suryanamaskaram
1
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Push Up
3
15 reps
3
Dip (Bodyweight)
3
15 reps
4
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
5
Lateral Raise (Dumbbell)
4
15-20 reps
6
Skull Crusher
3
8-12 reps
7
Tricep Pushdown (Cable)
3
15-20 reps
8
Chest Fly (Dumbbell)
3
8-12 reps
9
Cable Crossover
3
8-12 reps
10
Suryanamaskaram
1
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Push Up
3
15 reps
3
Dip (Bodyweight)
3
15 reps
4
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
5
Lateral Raise (Dumbbell)
4
15-20 reps
6
Skull Crusher
3
8-12 reps
7
Tricep Pushdown (Cable)
3
15-20 reps
8
Chest Fly (Dumbbell)
3
8-12 reps
9
Cable Crossover
3
8-12 reps
10
Suryanamaskaram
1
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Push Up
3
15 reps
3
Dip (Bodyweight)
3
15 reps
4
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
5
Lateral Raise (Dumbbell)
4
15-20 reps
6
Skull Crusher
3
8-12 reps
7
Tricep Pushdown (Cable)
3
15-20 reps
8
Chest Fly (Dumbbell)
3
8-12 reps
9
Cable Crossover
3
8-12 reps
10
Suryanamaskaram
1
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Pull-Up (Bodyweight)
3
8-12 reps
3
Hyperextension
4
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Seated Row (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Hammer Curl
3
8-12 reps
9
Face Pull
3
15-20 reps
10
Shrug (Dumbbell)
3
15-20 reps
11
Suryanamaskaram
1
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Pull-Up (Bodyweight)
3
8-12 reps
3
Hyperextension
4
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Seated Row (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Hammer Curl
3
8-12 reps
9
Face Pull
3
15-20 reps
10
Shrug (Dumbbell)
3
15-20 reps
11
Suryanamaskaram
1
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Pull-Up (Bodyweight)
3
8-12 reps
3
Hyperextension
4
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Seated Row (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Hammer Curl
3
8-12 reps
9
Face Pull
3
15-20 reps
10
Shrug (Dumbbell)
3
15-20 reps
11
Suryanamaskaram
1
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Pull-Up (Bodyweight)
3
8-12 reps
3
Hyperextension
4
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Seated Row (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Hammer Curl
3
8-12 reps
9
Face Pull
3
15-20 reps
10
Shrug (Dumbbell)
3
15-20 reps
11
Suryanamaskaram
1
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Pull-Up (Bodyweight)
3
8-12 reps
3
Hyperextension
4
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Seated Row (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Hammer Curl
3
8-12 reps
9
Face Pull
3
15-20 reps
10
Shrug (Dumbbell)
3
15-20 reps
11
Suryanamaskaram
1
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Pull-Up (Bodyweight)
3
8-12 reps
3
Hyperextension
4
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Seated Row (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Hammer Curl
3
8-12 reps
9
Face Pull
3
15-20 reps
10
Shrug (Dumbbell)
3
15-20 reps
11
Suryanamaskaram
1
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Squat (Bodyweight)
3
15 reps
3
Squat (Barbell)
3
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
5
Leg Press (45 Degrees)
3
8-12 reps
6
Seated Calf Raise
5
15-20 reps
7
Plank
3
1 mins
8
Side Plank
4
1 mins
9
Suryanamaskaram
2
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Squat (Bodyweight)
3
15 reps
3
Squat (Barbell)
3
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
5
Leg Press (45 Degrees)
3
8-12 reps
6
Seated Calf Raise
5
15-20 reps
7
Plank
3
1 mins
8
Side Plank
4
1 mins
9
Suryanamaskaram
2
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Squat (Bodyweight)
3
15 reps
3
Squat (Barbell)
3
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
5
Leg Press (45 Degrees)
3
8-12 reps
6
Seated Calf Raise
5
15-20 reps
7
Plank
3
1 mins
8
Side Plank
4
1 mins
9
Suryanamaskaram
2
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Squat (Bodyweight)
3
15 reps
3
Squat (Barbell)
3
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
5
Leg Press (45 Degrees)
3
8-12 reps
6
Seated Calf Raise
5
15-20 reps
7
Plank
3
1 mins
8
Side Plank
4
1 mins
9
Suryanamaskaram
2
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Squat (Bodyweight)
3
15 reps
3
Squat (Barbell)
3
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
5
Leg Press (45 Degrees)
3
8-12 reps
6
Seated Calf Raise
5
15-20 reps
7
Plank
3
1 mins
8
Side Plank
4
1 mins
9
Suryanamaskaram
2
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
2
Squat (Bodyweight)
3
15 reps
3
Squat (Barbell)
3
8-12 reps
4
Romanian Deadlift (Barbell)
3
8-12 reps
5
Leg Press (45 Degrees)
3
8-12 reps
6
Seated Calf Raise
5
15-20 reps
7
Plank
3
1 mins
8
Side Plank
4
1 mins
9
Suryanamaskaram
2
3 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Push Up
3
15 reps
3
Dip (Bodyweight)
3
15 reps
4
Bench Press (Barbell)
3
8-12 reps
5
Incline Bench Press (Barbell)
3
8-12 reps
6
Decline Bench Press (Barbell)
3
8-12 reps
7
Overhead Press (Barbell)
3
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Tricep Kickback
3
15-20 reps
10
Tricep Pushdown (Cable)
3
15-20 reps
11
Suryanamaskaram
1
6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Push Up
3
15 reps
3
Dip (Bodyweight)
3
15 reps
4
Bench Press (Barbell)
3
8-12 reps
5
Incline Bench Press (Barbell)
3
8-12 reps
6
Decline Bench Press (Barbell)
3
8-12 reps
7
Overhead Press (Barbell)
3
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Tricep Kickback
3
15-20 reps
10
Tricep Pushdown (Cable)
3
15-20 reps
11
Suryanamaskaram
1
6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Push Up
3
15 reps
3
Dip (Bodyweight)
3
15 reps
4
Bench Press (Barbell)
3
8-12 reps
5
Incline Bench Press (Barbell)
3
8-12 reps
6
Decline Bench Press (Barbell)
3
8-12 reps
7
Overhead Press (Barbell)
3
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Tricep Kickback
3
15-20 reps
10
Tricep Pushdown (Cable)
3
15-20 reps
11
Suryanamaskaram
1
6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Push Up
3
15 reps
3
Dip (Bodyweight)
3
15 reps
4
Bench Press (Barbell)
3
8-12 reps
5
Incline Bench Press (Barbell)
3
8-12 reps
6
Decline Bench Press (Barbell)
3
8-12 reps
7
Overhead Press (Barbell)
3
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Tricep Kickback
3
15-20 reps
10
Tricep Pushdown (Cable)
3
15-20 reps
11
Suryanamaskaram
1
6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Push Up
3
15 reps
3
Dip (Bodyweight)
3
15 reps
4
Bench Press (Barbell)
3
8-12 reps
5
Incline Bench Press (Barbell)
3
8-12 reps
6
Decline Bench Press (Barbell)
3
8-12 reps
7
Overhead Press (Barbell)
3
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Tricep Kickback
3
15-20 reps
10
Tricep Pushdown (Cable)
3
15-20 reps
11
Suryanamaskaram
1
6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Push Up
3
15 reps
3
Dip (Bodyweight)
3
15 reps
4
Bench Press (Barbell)
3
8-12 reps
5
Incline Bench Press (Barbell)
3
8-12 reps
6
Decline Bench Press (Barbell)
3
8-12 reps
7
Overhead Press (Barbell)
3
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Tricep Kickback
3
15-20 reps
10
Tricep Pushdown (Cable)
3
15-20 reps
11
Suryanamaskaram
1
6 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 reps
2
Pull-Up (Bodyweight)
3
8-12 reps
3
Hyperextension
3
8-12 reps
4
Deadlift (Barbell)
3
8-12 reps
5
Underhand Lat Pulldown
3
8-12 reps
6
Seated Row (Cable)
3
8-12 reps
7
Face Pull
3
15-20 reps
8
Shrug (Dumbbell)
3
15-20 reps
9
Bicep Curl (Dumbbell)
3
8-12 reps
10
Hammer Curl
3
8-12 reps
11
Suryanamaskaram
1
6 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 reps
2
Pull-Up (Bodyweight)
3
8-12 reps
3
Hyperextension
3
8-12 reps
4
Deadlift (Barbell)
3
8-12 reps
5
Underhand Lat Pulldown
3
8-12 reps
6
Seated Row (Cable)
3
8-12 reps
7
Face Pull
3
15-20 reps
8
Shrug (Dumbbell)
3
15-20 reps
9
Bicep Curl (Dumbbell)
3
8-12 reps
10
Hammer Curl
3
8-12 reps
11
Suryanamaskaram
1
6 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 reps
2
Pull-Up (Bodyweight)
3
8-12 reps
3
Hyperextension
3
8-12 reps
4
Deadlift (Barbell)
3
8-12 reps
5
Underhand Lat Pulldown
3
8-12 reps
6
Seated Row (Cable)
3
8-12 reps
7
Face Pull
3
15-20 reps
8
Shrug (Dumbbell)
3
15-20 reps
9
Bicep Curl (Dumbbell)
3
8-12 reps
10
Hammer Curl
3
8-12 reps
11
Suryanamaskaram
1
6 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 reps
2
Pull-Up (Bodyweight)
3
8-12 reps
3
Hyperextension
3
8-12 reps
4
Deadlift (Barbell)
3
8-12 reps
5
Underhand Lat Pulldown
3
8-12 reps
6
Seated Row (Cable)
3
8-12 reps
7
Face Pull
3
15-20 reps
8
Shrug (Dumbbell)
3
15-20 reps
9
Bicep Curl (Dumbbell)
3
8-12 reps
10
Hammer Curl
3
8-12 reps
11
Suryanamaskaram
1
6 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 reps
2
Pull-Up (Bodyweight)
3
8-12 reps
3
Hyperextension
3
8-12 reps
4
Deadlift (Barbell)
3
8-12 reps
5
Underhand Lat Pulldown
3
8-12 reps
6
Seated Row (Cable)
3
8-12 reps
7
Face Pull
3
15-20 reps
8
Shrug (Dumbbell)
3
15-20 reps
9
Bicep Curl (Dumbbell)
3
8-12 reps
10
Hammer Curl
3
8-12 reps
11
Suryanamaskaram
1
6 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 reps
2
Pull-Up (Bodyweight)
3
8-12 reps
3
Hyperextension
3
8-12 reps
4
Deadlift (Barbell)
3
8-12 reps
5
Underhand Lat Pulldown
3
8-12 reps
6
Seated Row (Cable)
3
8-12 reps
7
Face Pull
3
15-20 reps
8
Shrug (Dumbbell)
3
15-20 reps
9
Bicep Curl (Dumbbell)
3
8-12 reps
10
Hammer Curl
3
8-12 reps
11
Suryanamaskaram
1
6 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Week 1
1 / 6 Weeks
Day 1
1
Stretching3 Sets
10 Reps
2
Squat (Bodyweight)3 Sets
15 Reps
3
Front Squat (Barbell)3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
5
Leg Press (45 Degrees)3 Sets
8-12 Reps
6
Seated Calf Raise5 Sets
15-20 Reps
7
Plank3 Sets
1 mins
8
Side Plank4 Sets
1 mins
9
Suryanamaskaram2 Sets
3 Reps
Day 2
1
Stretching1 Set
10 mins
2
Push Up3 Sets
15 Reps
3
Dip (Bodyweight)3 Sets
15 Reps
4
Overhead Press (Barbell)2 Sets
1 Set
5-8 Reps
8-12 Reps
5
Lateral Raise (Dumbbell)4 Sets
15-20 Reps
6
Skull Crusher3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)3 Sets
15-20 Reps
8
Chest Fly (Dumbbell)3 Sets
8-12 Reps
9
Cable Crossover3 Sets
8-12 Reps
10
Suryanamaskaram1 Set
6 Reps
Day 3
1
Stretching3 Sets
10 Reps
2
Pull-Up (Bodyweight)3 Sets
8-12 Reps
3
Hyperextension4 Sets
8-12 Reps
4
Wide Grip Lat Pulldown3 Sets
8-12 Reps
5
Seated Row (Cable)3 Sets
8-12 Reps
6
Bent Over Row (Barbell)3 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
8
Hammer Curl3 Sets
8-12 Reps
9
Face Pull3 Sets
15-20 Reps
10
Shrug (Dumbbell)3 Sets
15-20 Reps
11
Suryanamaskaram1 Set
6 Reps
Day 4
1
Stretching3 Sets
10 Reps
2
Squat (Bodyweight)3 Sets
15 Reps
3
Squat (Barbell)3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
5
Leg Press (45 Degrees)3 Sets
8-12 Reps
6
Seated Calf Raise5 Sets
15-20 Reps
7
Plank3 Sets
1 mins
8
Side Plank4 Sets
1 mins
9
Suryanamaskaram2 Sets
3 Reps
Day 5
1
Stretching1 Set
10 mins
2
Push Up3 Sets
15 Reps
3
Dip (Bodyweight)3 Sets
15 Reps
4
Bench Press (Barbell)3 Sets
8-12 Reps
5
Incline Bench Press (Barbell)3 Sets
8-12 Reps
6
Decline Bench Press (Barbell)3 Sets
8-12 Reps
7
Overhead Press (Barbell)3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)4 Sets
15-20 Reps
9
Tricep Kickback3 Sets
15-20 Reps
10
Tricep Pushdown (Cable)3 Sets
15-20 Reps
11
Suryanamaskaram1 Set
6 Reps
Day 6
1
Stretching1 Set
10 Reps
2
Pull-Up (Bodyweight)3 Sets
8-12 Reps
3
Hyperextension3 Sets
8-12 Reps
4
Deadlift (Barbell)3 Sets
8-12 Reps
5
Underhand Lat Pulldown3 Sets
8-12 Reps
6
Seated Row (Cable)3 Sets
8-12 Reps
7
Face Pull3 Sets
15-20 Reps
8
Shrug (Dumbbell)3 Sets
15-20 Reps
9
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
10
Hammer Curl3 Sets
8-12 Reps
11
Suryanamaskaram1 Set
6 Reps
Day 7
1
Run1 Set
60 mins