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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-