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Cristiano Ronaldo Physique

by Amadeo Z.
39 athletes joined

Program Description

To achieve a physique like Cristiano Ronaldo, focus on a combination of intense cardiovascular training, strength training, and a disciplined diet. Incorporate exercises like sprinting, agility drills, and weightlifting for muscle development. Maintain a balanced diet with emphasis on lean proteins, complex carbohydrates, and essential fats. Consistency and dedication are key for long-term results. Consider consulting with a fitness professional for a personalized plan tailored to your goals and body type. Make sure to Train 3x per week in the Gym. 3x per week Cardiovascular Training. 1 day of a long jog, or hiking for a half day. 1 day of interval training like sprinting 1min 2min walk or a light jog. Day 3 play a sport that is fun for you like basketball football soccer or any kind whats fun! Enjoy the program and keep it up 🙏🏻🐐

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 03, 2024 05:39
  • Last Edited
    Mar 08, 2025 04:46

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
RPE 8
-
-
5
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
-
-
-
6
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
-
-
-
7
High Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
-
-
-
8
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
-
-
-
9
Sit Up
1
100 reps
-
10
Russian Twist
1
100 reps
-
11
Lying Leg Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
8
High Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
9
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
10
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hanging Leg Raise
1
50 reps
-
12
V-Up
1
5 reps
-
13
Plank
1
3 mins
-
14
Sit Up
1
100 reps
-
15
Ab Wheel
3
20 reps
-
16
Russian Twist
1
100 reps
-
17
Lying Leg Raise
1
50 reps
-
18
Hip Bridge March
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
8
High Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
9
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
10
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hanging Leg Raise
1
50 reps
-
12
V-Up
1
5 reps
-
13
Plank
1
3 mins
-
14
Sit Up
1
100 reps
-
15
Ab Wheel
3
20 reps
-
16
Russian Twist
1
100 reps
-
17
Lying Leg Raise
1
50 reps
-
18
Hip Bridge March
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
8
High Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
9
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
10
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hanging Leg Raise
1
50 reps
-
12
V-Up
1
5 reps
-
13
Plank
1
3 mins
-
14
Sit Up
1
100 reps
-
15
Ab Wheel
3
20 reps
-
16
Russian Twist
1
100 reps
-
17
Lying Leg Raise
1
50 reps
-
18
Hip Bridge March
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
8
High Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
9
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
10
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hanging Leg Raise
1
50 reps
-
12
V-Up
1
5 reps
-
13
Plank
1
3 mins
-
14
Sit Up
1
100 reps
-
15
Ab Wheel
3
20 reps
-
16
Russian Twist
1
100 reps
-
17
Lying Leg Raise
1
50 reps
-
18
Hip Bridge March
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
8
High Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
9
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
10
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hanging Leg Raise
1
50 reps
-
12
V-Up
1
5 reps
-
13
Plank
1
3 mins
-
14
Sit Up
1
100 reps
-
15
Ab Wheel
3
20 reps
-
16
Russian Twist
1
100 reps
-
17
Lying Leg Raise
1
50 reps
-
18
Hip Bridge March
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10 reps
10 reps
RPE 6
-
2
Lateral Lunge (Weighted)
1
1
10 reps
10 reps
RPE 6
-
3
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
6
Walking Lunge
3
10 reps
-
7
Single Leg Deadlift
3
8 reps
-
8
Single Leg Press
3
10 reps
-
9
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Back Extension (Weighted)
2
20 reps
-
11
Hip Abductor (Machine)
3
15 reps
-
12
Hip Adductor (Machine)
3
15 reps
-
13
Straight Leg Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lateral Lunge (Weighted)
2
10 reps
-
3
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
7
Walking Lunge
3
10 reps
-
8
Single Leg Deadlift
3
8 reps
-
9
Single Leg Press
3
10 reps
-
10
Back Extension
2
20 reps
-
11
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
12
Seated Calf Raise
3
10 reps
-
13
Back Extension (Weighted)
1
20 reps
-
14
Hip Abductor (Machine)
3
15 reps
-
15
Hip Adductor (Machine)
3
15 reps
-
16
Straight Leg Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lateral Lunge (Weighted)
2
10 reps
-
3
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
7
Walking Lunge
3
10 reps
-
8
Single Leg Deadlift
3
8 reps
-
9
Single Leg Press
3
10 reps
-
10
Back Extension
2
20 reps
-
11
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
12
Seated Calf Raise
3
10 reps
-
13
Back Extension (Weighted)
1
20 reps
-
14
Hip Abductor (Machine)
3
15 reps
-
15
Hip Adductor (Machine)
3
15 reps
-
16
Straight Leg Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lateral Lunge (Weighted)
2
10 reps
-
3
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
7
Walking Lunge
3
10 reps
-
8
Single Leg Deadlift
3
8 reps
-
9
Single Leg Press
3
10 reps
-
10
Back Extension
2
20 reps
-
11
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
12
Seated Calf Raise
3
10 reps
-
13
Back Extension (Weighted)
1
20 reps
-
14
Hip Abductor (Machine)
3
15 reps
-
15
Hip Adductor (Machine)
3
15 reps
-
16
Straight Leg Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lateral Lunge (Weighted)
2
10 reps
-
3
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
7
Walking Lunge
3
10 reps
-
8
Single Leg Deadlift
3
8 reps
-
9
Single Leg Press
3
10 reps
-
10
Back Extension
2
20 reps
-
11
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
12
Seated Calf Raise
3
10 reps
-
13
Back Extension (Weighted)
1
20 reps
-
14
Hip Abductor (Machine)
3
15 reps
-
15
Hip Adductor (Machine)
3
15 reps
-
16
Straight Leg Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lateral Lunge (Weighted)
2
10 reps
-
3
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
7
Walking Lunge
3
10 reps
-
8
Single Leg Deadlift
3
8 reps
-
9
Single Leg Press
3
10 reps
-
10
Back Extension
2
20 reps
-
11
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
12
Seated Calf Raise
3
10 reps
-
13
Back Extension (Weighted)
1
20 reps
-
14
Hip Abductor (Machine)
3
15 reps
-
15
Hip Adductor (Machine)
3
15 reps
-
16
Straight Leg Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Seated Dumbbell Curl
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Side Plank
2
1 mins
-
12
Hollow Hold
1
1 mins
-
13
Cable Crunch
1
20 reps
-
14
Reverse Plank
1
1 mins
-
15
Decline Crunch
1
20 reps
-
16
Back Extension
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Seated Dumbbell Curl
3
12 reps
-
11
Rear Delt Fly (Dumbbell)
3
12 reps
-
12
Battle Ropes
1
1 mins
-
13
Side Plank
2
1 mins
-
14
Hollow Hold
1
1 mins
-
15
Pallof Press
2
20 reps
-
16
Cable Crunch
1
20 reps
-
17
Reverse Plank
1
1 mins
-
18
Decline Crunch
1
20 reps
-
19
Back Extension
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Seated Dumbbell Curl
3
12 reps
-
11
Rear Delt Fly (Dumbbell)
3
12 reps
-
12
Battle Ropes
1
1 mins
-
13
Side Plank
2
1 mins
-
14
Hollow Hold
1
1 mins
-
15
Pallof Press
2
20 reps
-
16
Cable Crunch
1
20 reps
-
17
Reverse Plank
1
1 mins
-
18
Decline Crunch
1
20 reps
-
19
Back Extension
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Seated Dumbbell Curl
3
12 reps
-
11
Rear Delt Fly (Dumbbell)
3
12 reps
-
12
Battle Ropes
1
1 mins
-
13
Side Plank
2
1 mins
-
14
Hollow Hold
1
1 mins
-
15
Pallof Press
2
20 reps
-
16
Cable Crunch
1
20 reps
-
17
Reverse Plank
1
1 mins
-
18
Decline Crunch
1
20 reps
-
19
Back Extension
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Seated Dumbbell Curl
3
12 reps
-
11
Rear Delt Fly (Dumbbell)
3
12 reps
-
12
Battle Ropes
1
1 mins
-
13
Side Plank
2
1 mins
-
14
Hollow Hold
1
1 mins
-
15
Pallof Press
2
20 reps
-
16
Cable Crunch
1
20 reps
-
17
Reverse Plank
1
1 mins
-
18
Decline Crunch
1
20 reps
-
19
Back Extension
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Seated Dumbbell Curl
3
12 reps
-
11
Rear Delt Fly (Dumbbell)
3
12 reps
-
12
Battle Ropes
1
1 mins
-
13
Side Plank
2
1 mins
-
14
Hollow Hold
1
1 mins
-
15
Pallof Press
2
20 reps
-
16
Cable Crunch
1
20 reps
-
17
Reverse Plank
1
1 mins
-
18
Decline Crunch
1
20 reps
-
19
Back Extension
1
20 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Goblet Squat
1 Set
1 Set
10 Reps
10 Reps
@6
-
2
Lateral Lunge (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@6
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
6
Walking Lunge
3 Sets
10 Reps
-
7
Single Leg Deadlift
3 Sets
8 Reps
-
8
Single Leg Press
3 Sets
10 Reps
-
9
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Back Extension (Weighted)
2 Sets
20 Reps
-
11
Hip Abductor (Machine)
3 Sets
15 Reps
-
12
Hip Adductor (Machine)
3 Sets
15 Reps
-
13
Straight Leg Calf Raise
4 Sets
20 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Bicep Curl (Cable)
3 Sets
10 Reps
-
8
Lateral Raise (Cable)
3 Sets
12 Reps
-
9
Seated Dumbbell Curl
3 Sets
12 Reps
-
10
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
11
Side Plank
2 Sets
1 mins
-
12
Hollow Hold
1 Set
1 mins
-
13
Cable Crunch
1 Set
20 Reps
-
14
Reverse Plank
1 Set
1 mins
-
15
Decline Crunch
1 Set
20 Reps
-
16
Back Extension
1 Set
20 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
-
-
-
4
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
-
-
5
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
-
-
-
6
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
-
-
-
7
High Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
-
-
-
8
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
-
-
-
9
Sit Up
1 Set
100 Reps
-
10
Russian Twist
1 Set
100 Reps
-
11
Lying Leg Raise
1 Set
50 Reps
-