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Gladiator Grind

by John P.
1 athletes joined

Program Description

Hybrid Home & Gym Workout Plan 2025

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 23, 2024 06:37
  • Last Edited
    Jun 18, 2025 08:54

Summary

Unleash your inner warrior with the Gladiator Grind, a 10-week program designed to sculpt your physique and enhance your strength. Committing to six days a week, you'll tackle a diverse range of dumbbell exercises that target every major muscle group, from core to legs. Each session is structured to maximize intensity and build endurance, ensuring you push your limits and achieve impressive results. Get ready to grind hard and emerge stronger than ever!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Abs Crunch (Weighted)
3 Sets
25 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Floor Press (Dumbbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
7
Wrist Curls
3 Sets
25 Reps
-
8
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
10
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
11
Plank
3 Sets
1 mins
-
12
Hanging Leg Raise
3 Sets
10 Reps
-
13
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
-
14
Goblet Squat
3 Sets
10 Reps
-
15
Standing Calf Raise
3 Sets
25 Reps
-
Day 2
1
Sit Up
3 Sets
25 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Dumbbell Bench Pullover
3 Sets
10 Reps
-
5
Rear Delt Row
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Lying Reverse Fly
3 Sets
10 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
25 Reps
-
9
Upright Row (Dumbbell)
3 Sets
10 Reps
-
10
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
11
Side Plank
3 Sets
1 mins
-
12
Hanging Leg Raise
3 Sets
10 Reps
-
13
Frog Squat (Dumbbell)
3 Sets
10 Reps
-
14
Lunge (Dumbbell)
3 Sets
10 Reps
-
15
Standing Calf Raise
3 Sets
25 Reps
-
Day 3
1
Run
1 Set
15 mins
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Seated Dip (Machine)
3 Sets
10 Reps
-
4
Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Back Extension
3 Sets
10 Reps
-
7
Russian Twist
3 Sets
25 Reps
-
8
Leg Curl
3 Sets
10 Reps
-
9
Leg Extension
3 Sets
10 Reps
-
10
Leg Press (45 Degrees)
3 Sets
10 Reps
-
11
Calf Raise (Leg Press)
3 Sets
20 Reps
-
Day 4
1
Decline Crunch
3 Sets
25 Reps
-
2
Decline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Seated Anterior Delt Press (AD)
3 Sets
10 Reps
-
6
Pinwheel Curl
3 Sets
10 Reps
-
7
Tricep Kickback
3 Sets
10 Reps
-
8
Wrist Curls
3 Sets
25 Reps
-
9
Shrug (Dumbbell)
3 Sets
25 Reps
-
10
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
11
Plank
3 Sets
1 mins
-
12
Hanging Leg Raise
3 Sets
10 Reps
-
13
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
14
Split Squat (Dumbbell)
3 Sets
10 Reps
-
15
Standing Calf Raise
3 Sets
25 Reps
-
Day 5
1
Run
1 Set
15 mins
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Seated Dip (Machine)
3 Sets
10 Reps
-
4
Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
6
Back Extension
3 Sets
10 Reps
-
7
Russian Twist
3 Sets
25 Reps
-
8
Leg Curl
3 Sets
10 Reps
-
9
Leg Extension
3 Sets
10 Reps
-
10
Leg Press (45 Degrees)
3 Sets
10 Reps
-
11
Calf Raise (Leg Press)
3 Sets
20 Reps
-
Day 6
1
Run
1 Set
15 mins
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Seated Dip (Machine)
3 Sets
10 Reps
-
4
Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
6
Back Extension
3 Sets
10 Reps
-
7
Russian Twist
3 Sets
25 Reps
-
8
Leg Curl
3 Sets
10 Reps
-
9
Leg Extension
3 Sets
10 Reps
-
10
Leg Press (45 Degrees)
3 Sets
10 Reps
-
11
Calf Raise (Leg Press)
3 Sets
20 Reps
-