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BoostcampPNG

Power and Strength

by Krishna

Program Description

-

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Olympic Weightlifting, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 27, 2025 04:20
  • Last Edited
    Dec 27, 2025 04:35
Muscle Engagement
Front
Back
MuscleSet
Abs
11.4%
Hamstrings
9.5%
Front Delts
8.7%
Quadriceps
8.3%
Triceps
8.3%
Middle Delts
7.7%
Glutes
7.1%
Upper Back
6.6%
Biceps
5.8%
Chest
5.8%
Rear Delts
4.2%
Lats
4.2%
Calves
2.9%
Adductors
2.7%
Forearms
1.9%
Stretching
1.6%
Cardio
1.2%
Lower Back
0.8%
Other
0.8%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Plank
3
1 mins
100%
8
Treadmill
1
25 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Plank
3
1 mins
100%
8
Treadmill
1
25 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Plank
3
1 mins
100%
8
Treadmill
1
25 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Plank
3
1 mins
100%
8
Treadmill
1
25 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Plank
3
1 mins
100%
8
Treadmill
1
25 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Plank
3
1 mins
100%
8
Treadmill
1
25 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Plank
3
1 mins
100%
8
Treadmill
1
25 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Plank
3
1 mins
100%
8
Treadmill
1
25 mins
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Leg Press
3
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Hanging Knee Raise
3
20 reps
RPE 7
7
Cycling
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Leg Press
3
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Hanging Knee Raise
3
20 reps
RPE 7
7
Cycling
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Leg Press
3
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Hanging Knee Raise
3
20 reps
RPE 7
7
Cycling
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Leg Press
3
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Hanging Knee Raise
3
20 reps
RPE 7
7
Cycling
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Leg Press
3
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Hanging Knee Raise
3
20 reps
RPE 7
7
Cycling
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Leg Press
3
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Hanging Knee Raise
3
20 reps
RPE 7
7
Cycling
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Leg Press
3
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Hanging Knee Raise
3
20 reps
RPE 7
7
Cycling
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Leg Press
3
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Hanging Knee Raise
3
20 reps
RPE 7
7
Cycling
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
7
Decline Crunch
3
10 reps
RPE 7
8
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
7
Decline Crunch
3
10 reps
RPE 7
8
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
7
Decline Crunch
3
10 reps
RPE 7
8
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
7
Decline Crunch
3
10 reps
RPE 7
8
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
7
Decline Crunch
3
10 reps
RPE 7
8
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
7
Decline Crunch
3
10 reps
RPE 7
8
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
7
Decline Crunch
3
10 reps
RPE 7
8
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
7
Decline Crunch
3
10 reps
RPE 7
8
Walk
1
25 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
100%
2
Plank
3
1 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
100%
2
Plank
3
1 mins
100%
3
Dead Bug
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
100%
2
Plank
3
1 mins
100%
3
Dead Bug
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
100%
2
Plank
3
1 mins
100%
3
Dead Bug
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
100%
2
Plank
3
1 mins
100%
3
Dead Bug
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
100%
2
Plank
3
1 mins
100%
3
Dead Bug
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
100%
2
Plank
3
1 mins
100%
3
Dead Bug
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
100%
2
Plank
3
1 mins
100%
3
Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
12 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Hanging Leg Raise
3
20 reps
RPE 7
8
Lying Leg Raise
3
20 reps
-
9
Walk
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
12 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Hanging Leg Raise
3
20 reps
RPE 7
8
Lying Leg Raise
3
20 reps
-
9
Walk
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
12 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Hanging Leg Raise
3
20 reps
RPE 7
8
Lying Leg Raise
3
20 reps
-
9
Walk
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
12 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Hanging Leg Raise
3
20 reps
RPE 7
8
Lying Leg Raise
3
20 reps
-
9
Walk
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
12 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Hanging Leg Raise
3
20 reps
RPE 7
8
Lying Leg Raise
3
20 reps
-
9
Walk
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
12 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Hanging Leg Raise
3
20 reps
RPE 7
8
Lying Leg Raise
3
20 reps
-
9
Walk
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
12 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Hanging Leg Raise
3
20 reps
RPE 7
8
Lying Leg Raise
3
20 reps
-
9
Walk
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
3
12 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Hanging Leg Raise
3
20 reps
RPE 7
8
Lying Leg Raise
3
20 reps
-
9
Walk
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 7
2
Walking Lunge
3
20 reps
-
3
Leg Curl
3
15 reps
RPE 7
4
Calf Raise (Machine)
3
15 reps
-
5
Sumo Deadlift (Dumbbell)
3
15 reps
-
6
Butt Kicks
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 7
2
Walking Lunge
3
20 reps
-
3
Leg Curl
3
15 reps
RPE 7
4
Calf Raise (Machine)
3
15 reps
-
5
Sumo Deadlift (Dumbbell)
3
15 reps
-
6
Butt Kicks
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 7
2
Walking Lunge
3
20 reps
-
3
Leg Curl
3
15 reps
RPE 7
4
Calf Raise (Machine)
3
15 reps
-
5
Sumo Deadlift (Dumbbell)
3
15 reps
-
6
Butt Kicks
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 7
2
Walking Lunge
3
20 reps
-
3
Leg Curl
3
15 reps
RPE 7
4
Calf Raise (Machine)
3
15 reps
-
5
Sumo Deadlift (Dumbbell)
3
15 reps
-
6
Butt Kicks
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 7
2
Walking Lunge
3
20 reps
-
3
Leg Curl
3
15 reps
RPE 7
4
Calf Raise (Machine)
3
15 reps
-
5
Sumo Deadlift (Dumbbell)
3
15 reps
-
6
Butt Kicks
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 7
2
Walking Lunge
3
20 reps
-
3
Leg Curl
3
15 reps
RPE 7
4
Calf Raise (Machine)
3
15 reps
-
5
Sumo Deadlift (Dumbbell)
3
15 reps
-
6
Butt Kicks
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 7
2
Walking Lunge
3
20 reps
-
3
Leg Curl
3
15 reps
RPE 7
4
Calf Raise (Machine)
3
15 reps
-
5
Sumo Deadlift (Dumbbell)
3
15 reps
-
6
Butt Kicks
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 7
2
Walking Lunge
3
20 reps
-
3
Leg Curl
3
15 reps
RPE 7
4
Calf Raise (Machine)
3
15 reps
-
5
Sumo Deadlift (Dumbbell)
3
15 reps
-
6
Butt Kicks
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
7
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
100%
100%
100%
8
Treadmill
1 Set
25 mins
100%
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
4
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
6
Hanging Knee Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
7
Cycling
1 Set
20 mins
@7
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
7
Decline Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
8
Walk
1 Set
25 mins
@7
Day 4
1
Treadmill
1 Set
45 mins
100%
2
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
100%
100%
100%
Day 5
1
Incline Cable Chest Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
2
One Arm Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
7
Hanging Leg Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
8
Lying Leg Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
9
Walk
1 Set
25 mins
-
Day 6
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
2
Walking Lunge
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Butt Kicks
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-