logo
BoostcampPNG

Cut n' Cardio

by Nate Floress (Captain Doober)
32 athletes joined

Program Description

The program is a 4 day/week split , upper/lower: Upper (focus on push movement) Lower (focus on squat) Rest Upper w/ Run (focus on pulling movements) Lower (focus on hinges) Walk Rest Volume will increase every 4 weeks.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 03, 2024 02:28
  • Last Edited
    Apr 21, 2025 05:14

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.
Muscle Engagement
Front
Back
MuscleSet
Abs
10.8%
Quadriceps
10.6%
Hamstrings
8.8%
Triceps
8.6%
Middle Delts
8.1%
Lats
7.9%
Front Delts
7.9%
Biceps
7.4%
Upper Back
7.3%
Glutes
7.2%
Calves
4.2%
Chest
4.2%
Lower Back
2%
Other
1.8%
Adductors
1.4%
Forearms
0.8%
Rear Delts
0.8%
Abductors
0.1%
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
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-15 reps
-
3B
Single Arm Iso Row
3
10-15 reps
-
4A
Bicep Curl (Machine)
3
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
-
5A
Lateral Raise (Cable)
3
10-20 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-15 reps
-
3B
Single Arm Iso Row
3
10-15 reps
-
4A
Bicep Curl (Machine)
3
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
-
5A
Lateral Raise (Cable)
3
10-20 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-15 reps
-
3B
Single Arm Iso Row
3
10-15 reps
-
4A
Bicep Curl (Machine)
3
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
-
5A
Lateral Raise (Cable)
3
10-20 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-15 reps
-
3B
Single Arm Iso Row
3
10-15 reps
-
4A
Bicep Curl (Machine)
3
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
-
5A
Lateral Raise (Cable)
3
10-20 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Chest Press (Machine)
2
10-12 reps
-
4B
Shoulder Press (Machine)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
2
10-20 reps
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Chest Press (Machine)
2
10-12 reps
-
4B
Shoulder Press (Machine)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
2
10-20 reps
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Chest Press (Machine)
2
10-12 reps
-
4B
Shoulder Press (Machine)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
2
10-20 reps
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Chest Press (Machine)
2
10-12 reps
-
4B
Shoulder Press (Machine)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
2
10-20 reps
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Chest Press (Machine)
2
10-12 reps
-
4B
Shoulder Press (Machine)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
2
10-20 reps
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Chest Press (Machine)
2
10-12 reps
-
4B
Shoulder Press (Machine)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
2
10-20 reps
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Chest Press (Machine)
2
10-12 reps
-
4B
Shoulder Press (Machine)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
2
10-20 reps
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Chest Press (Machine)
2
10-12 reps
-
4B
Shoulder Press (Machine)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
2
10-20 reps
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Chest Press (Machine)
2
10-12 reps
-
4B
Shoulder Press (Machine)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
2
10-20 reps
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Chest Press (Machine)
2
10-12 reps
-
4B
Shoulder Press (Machine)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
2
10-20 reps
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Chest Press (Machine)
2
10-12 reps
-
4B
Shoulder Press (Machine)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
2
10-20 reps
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Chest Press (Machine)
2
10-12 reps
-
4B
Shoulder Press (Machine)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
2
10-20 reps
-
6B
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
6-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Lying Leg Curl
3
12-15 reps
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Abs Crunch (Weighted)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Lying Leg Curl
3
12-15 reps
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Abs Crunch (Weighted)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Lying Leg Curl
3
12-15 reps
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Abs Crunch (Weighted)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Lying Leg Curl
3
12-15 reps
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Abs Crunch (Weighted)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Safety Bar Squat
2 Sets
6-10 Reps
-
2
Hip Thrust (Barbell)
2 Sets
10-12 Reps
-
3A
Leg Curl
2 Sets
12-15 Reps
-
3B
Leg Extension
2 Sets
12-15 Reps
-
4A
Standing Calf Raise
2 Sets
15-20 Reps
-
4B
Lying Leg Raise
2 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)
2 Sets
3-6 Reps
-
2
Hack Squat
2 Sets
6-12 Reps
-
3A
Leg Extension
2 Sets
12-15 Reps
-
3B
Lying Leg Curl
2 Sets
12-15 Reps
-
4A
Seated Calf Raise
2 Sets
15-20 Reps
-
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
-
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
-
3B
Single Arm Iso Row
2 Sets
10-15 Reps
-
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
-
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
-
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
-
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
Day 3
1
Run
1 Set
14 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Seated Row (Cable)
2 Sets
8-12 Reps
-
4A
Chest Press (Machine)
2 Sets
10-12 Reps
-
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
-
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
-
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
-
6B
Hanging Leg Raise
2 Sets
AMRAP
-
Day 5
1
Walk
1 Set
60 mins
-