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Dovahkiin Gains

by Ty
2 athletes joined

Program Description

Gain the strength to slay Alduin and the physique the pull Serana

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 29, 2024 05:54
  • Last Edited
    Jun 18, 2025 10:54

Summary

Unleash your inner warrior with the Dovahkiin Gains program, a comprehensive 12-week journey designed to build strength and muscle across your entire upper body. Committing to six days a week, you'll tackle targeted workouts focusing on chest, back, and arms through a mix of bodyweight exercises, dumbbell lifts, and machine work. Each session is structured with supersets to maximize intensity and efficiency, ensuring you push your limits and see real results. Get ready to forge a physique that commands respect and power!
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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
Ring Push Up
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Lat Pulldown (Neutral Grip)
3
12 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Dumbbell Row
3
12 reps
-
5A
Chest Fly (Cable)
3
12 reps
-
5B
Pullover (Dumbbell)
3
12 reps
-
6
GHD Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Ring Push Up
2
10 reps
-
3
Dip (Weighted)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Cambered Bar Bench Press
3
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7A
Incline Fly (Cable)
2
12 reps
-
7B
Rear Delt Row
2
12 reps
-
8
GHD Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Lat Pulldown (Neutral Grip)
3
12 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Dumbbell Row
3
12 reps
-
5A
Chest Fly (Cable)
3
12 reps
-
5B
Pullover (Dumbbell)
3
12 reps
-
6
GHD Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Ring Push Up
2
10 reps
-
3
Dip (Weighted)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Cambered Bar Bench Press
3
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7A
Incline Fly (Cable)
2
12 reps
-
7B
Rear Delt Row
2
12 reps
-
8
GHD Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Lat Pulldown (Neutral Grip)
3
12 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Dumbbell Row
3
12 reps
-
5A
Chest Fly (Cable)
3
12 reps
-
5B
Pullover (Dumbbell)
3
12 reps
-
6
GHD Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Ring Push Up
2
10 reps
-
3
Dip (Weighted)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Cambered Bar Bench Press
3
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7A
Incline Fly (Cable)
2
12 reps
-
7B
Rear Delt Row
2
12 reps
-
8
GHD Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Lat Pulldown (Neutral Grip)
3
12 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Dumbbell Row
3
12 reps
-
5A
Chest Fly (Cable)
3
12 reps
-
5B
Pullover (Dumbbell)
3
12 reps
-
6
GHD Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Ring Push Up
2
10 reps
-
3
Dip (Weighted)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Cambered Bar Bench Press
3
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7A
Incline Fly (Cable)
2
12 reps
-
7B
Rear Delt Row
2
12 reps
-
8
GHD Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Lat Pulldown (Neutral Grip)
3
12 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Dumbbell Row
3
12 reps
-
5A
Chest Fly (Cable)
3
12 reps
-
5B
Pullover (Dumbbell)
3
12 reps
-
6
GHD Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Ring Push Up
2
10 reps
-
3
Dip (Weighted)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Cambered Bar Bench Press
3
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7A
Incline Fly (Cable)
2
12 reps
-
7B
Rear Delt Row
2
12 reps
-
8
GHD Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Lat Pulldown (Neutral Grip)
3
12 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Dumbbell Row
3
12 reps
-
5A
Chest Fly (Cable)
3
12 reps
-
5B
Pullover (Dumbbell)
3
12 reps
-
6
GHD Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Ring Push Up
2
10 reps
-
3
Dip (Weighted)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Cambered Bar Bench Press
3
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7A
Incline Fly (Cable)
2
12 reps
-
7B
Rear Delt Row
2
12 reps
-
8
GHD Sit Up (Weighted)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
-
2
Lying Knee Drives
1
10 reps
-
3
Squat (Smith Machine)
3
10 reps
-
4
Heel Elevated Leg Press
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7A
Standing Calf Raise
3
15 reps
-
7B
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
-
2
Lying Knee Drives
1
10 reps
-
3
Leg Extension
3
12 reps
-
4
Belt Squat
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6A
Hip Adductor (Machine)
3
12 reps
-
6B
Sissy Squat
2
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
-
2
Lying Knee Drives
1
10 reps
-
3
Squat (Smith Machine)
3
10 reps
-
4
Heel Elevated Leg Press
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7A
Standing Calf Raise
3
15 reps
-
7B
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
-
2
Lying Knee Drives
1
10 reps
-
3
Leg Extension
3
12 reps
-
4
Belt Squat
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6A
Hip Adductor (Machine)
3
12 reps
-
6B
Sissy Squat
2
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
-
2
Lying Knee Drives
1
10 reps
-
3
Squat (Smith Machine)
3
10 reps
-
4
Heel Elevated Leg Press
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7A
Standing Calf Raise
3
15 reps
-
7B
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
-
2
Lying Knee Drives
1
10 reps
-
3
Leg Extension
3
12 reps
-
4
Belt Squat
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6A
Hip Adductor (Machine)
3
12 reps
-
6B
Sissy Squat
2
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
-
2
Lying Knee Drives
1
10 reps
-
3
Squat (Smith Machine)
3
10 reps
-
4
Heel Elevated Leg Press
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7A
Standing Calf Raise
3
15 reps
-
7B
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
-
2
Lying Knee Drives
1
10 reps
-
3
Leg Extension
3
12 reps
-
4
Belt Squat
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6A
Hip Adductor (Machine)
3
12 reps
-
6B
Sissy Squat
2
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
-
2
Lying Knee Drives
1
10 reps
-
3
Squat (Smith Machine)
3
10 reps
-
4
Heel Elevated Leg Press
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7A
Standing Calf Raise
3
15 reps
-
7B
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
-
2
Lying Knee Drives
1
10 reps
-
3
Leg Extension
3
12 reps
-
4
Belt Squat
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6A
Hip Adductor (Machine)
3
12 reps
-
6B
Sissy Squat
2
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
-
2
Lying Knee Drives
1
10 reps
-
3
Squat (Smith Machine)
3
10 reps
-
4
Heel Elevated Leg Press
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7A
Standing Calf Raise
3
15 reps
-
7B
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
-
2
Lying Knee Drives
1
10 reps
-
3
Leg Extension
3
12 reps
-
4
Belt Squat
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6A
Hip Adductor (Machine)
3
12 reps
-
6B
Sissy Squat
2
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
18-21 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
18-21 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
18-21 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
18-21 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
18-21 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
18-21 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2A
Preacher Curl (Dumbbell)
3
11 reps
-
2B
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Y Raise
3
12 reps
-
4A
Bicep Curl (Cable)
3
10 reps
-
4B
French Press
3
10 reps
-
5
Ab Rollout
3
12 reps
-
6
Stair Master
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Hammer Curl
3
12 reps
-
2B
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4A
Lateral Raise (Machine)
3
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Ab Rollout
3
12 reps
-
6
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2A
Preacher Curl (Dumbbell)
3
11 reps
-
2B
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Y Raise
3
12 reps
-
4A
Bicep Curl (Cable)
3
10 reps
-
4B
French Press
3
10 reps
-
5
Ab Rollout
3
12 reps
-
6
Stair Master
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Hammer Curl
3
12 reps
-
2B
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4A
Lateral Raise (Machine)
3
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Ab Rollout
3
12 reps
-
6
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2A
Preacher Curl (Dumbbell)
3
11 reps
-
2B
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Y Raise
3
12 reps
-
4A
Bicep Curl (Cable)
3
10 reps
-
4B
French Press
3
10 reps
-
5
Ab Rollout
3
12 reps
-
6
Stair Master
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Hammer Curl
3
12 reps
-
2B
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4A
Lateral Raise (Machine)
3
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Ab Rollout
3
12 reps
-
6
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2A
Preacher Curl (Dumbbell)
3
11 reps
-
2B
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Y Raise
3
12 reps
-
4A
Bicep Curl (Cable)
3
10 reps
-
4B
French Press
3
10 reps
-
5
Ab Rollout
3
12 reps
-
6
Stair Master
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Hammer Curl
3
12 reps
-
2B
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4A
Lateral Raise (Machine)
3
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Ab Rollout
3
12 reps
-
6
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2A
Preacher Curl (Dumbbell)
3
11 reps
-
2B
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Y Raise
3
12 reps
-
4A
Bicep Curl (Cable)
3
10 reps
-
4B
French Press
3
10 reps
-
5
Ab Rollout
3
12 reps
-
6
Stair Master
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Hammer Curl
3
12 reps
-
2B
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4A
Lateral Raise (Machine)
3
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Ab Rollout
3
12 reps
-
6
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2A
Preacher Curl (Dumbbell)
3
11 reps
-
2B
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Y Raise
3
12 reps
-
4A
Bicep Curl (Cable)
3
10 reps
-
4B
French Press
3
10 reps
-
5
Ab Rollout
3
12 reps
-
6
Stair Master
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Hammer Curl
3
12 reps
-
2B
Tricep Rope Push Down (Cable)
3
12 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
12 reps
-
4A
Lateral Raise (Machine)
3
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Ab Rollout
3
12 reps
-
6
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12 reps
-
2
Back Extension (Weighted)
3
12 reps
-
3
Stiff RDL (Dumbbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Hip Thrust (machine)
2
15 reps
-
6
Hamstring Curl
3
12 reps
-
7
Pallof Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
15 mins
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Back Extension
3
12 reps
-
4
Stiff Leg Deadlift
3
10 reps
-
5
Reverse Lunge (Dumbbell)
2
10 reps
-
6
Single Leg Hip Thrust
2
10 reps
-
7
Single Leg Hamstring Curl
3
12 reps
-
8
Pallof Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12 reps
-
2
Back Extension (Weighted)
3
12 reps
-
3
Stiff RDL (Dumbbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Hip Thrust (machine)
2
15 reps
-
6
Hamstring Curl
3
12 reps
-
7
Pallof Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
15 mins
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Back Extension
3
12 reps
-
4
Stiff Leg Deadlift
3
10 reps
-
5
Reverse Lunge (Dumbbell)
2
10 reps
-
6
Single Leg Hip Thrust
2
10 reps
-
7
Single Leg Hamstring Curl
3
12 reps
-
8
Pallof Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12 reps
-
2
Back Extension (Weighted)
3
12 reps
-
3
Stiff RDL (Dumbbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Hip Thrust (machine)
2
15 reps
-
6
Hamstring Curl
3
12 reps
-
7
Pallof Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
15 mins
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Back Extension
3
12 reps
-
4
Stiff Leg Deadlift
3
10 reps
-
5
Reverse Lunge (Dumbbell)
2
10 reps
-
6
Single Leg Hip Thrust
2
10 reps
-
7
Single Leg Hamstring Curl
3
12 reps
-
8
Pallof Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12 reps
-
2
Back Extension (Weighted)
3
12 reps
-
3
Stiff RDL (Dumbbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Hip Thrust (machine)
2
15 reps
-
6
Hamstring Curl
3
12 reps
-
7
Pallof Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
15 mins
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Back Extension
3
12 reps
-
4
Stiff Leg Deadlift
3
10 reps
-
5
Reverse Lunge (Dumbbell)
2
10 reps
-
6
Single Leg Hip Thrust
2
10 reps
-
7
Single Leg Hamstring Curl
3
12 reps
-
8
Pallof Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12 reps
-
2
Back Extension (Weighted)
3
12 reps
-
3
Stiff RDL (Dumbbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Hip Thrust (machine)
2
15 reps
-
6
Hamstring Curl
3
12 reps
-
7
Pallof Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
15 mins
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Back Extension
3
12 reps
-
4
Stiff Leg Deadlift
3
10 reps
-
5
Reverse Lunge (Dumbbell)
2
10 reps
-
6
Single Leg Hip Thrust
2
10 reps
-
7
Single Leg Hamstring Curl
3
12 reps
-
8
Pallof Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12 reps
-
2
Back Extension (Weighted)
3
12 reps
-
3
Stiff RDL (Dumbbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Hip Thrust (machine)
2
15 reps
-
6
Hamstring Curl
3
12 reps
-
7
Pallof Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
15 mins
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Back Extension
3
12 reps
-
4
Stiff Leg Deadlift
3
10 reps
-
5
Reverse Lunge (Dumbbell)
2
10 reps
-
6
Single Leg Hip Thrust
2
10 reps
-
7
Single Leg Hamstring Curl
3
12 reps
-
8
Pallof Press
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-30 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-30 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-30 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-30 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-30 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-30 mins
-
2
Mobility
1
1 reps
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Ring Push Up
3 Sets
10 Reps
-
2
Pull-Up (Weighted)
3 Sets
8 Reps
-
3A
Chest Press (Machine)
3 Sets
12 Reps
-
3B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
4A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4B
Dumbbell Row
3 Sets
12 Reps
-
5A
Chest Fly (Cable)
3 Sets
12 Reps
-
5B
Pullover (Dumbbell)
3 Sets
12 Reps
-
6
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
-
Day 4
1
Overhead Press (Machine)
3 Sets
10 Reps
-
2A
Preacher Curl (Dumbbell)
3 Sets
11 Reps
-
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
3A
Lateral Raise (Cable)
3 Sets
15 Reps
-
3B
Y Raise
3 Sets
12 Reps
-
4A
Bicep Curl (Cable)
3 Sets
10 Reps
-
4B
French Press
3 Sets
10 Reps
-
5
Ab Rollout
3 Sets
12 Reps
-
6
Stair Master
1 Set
15-30 mins
-
Day 5
1
Hip Abductor (Machine)
2 Sets
12 Reps
-
2
Back Extension (Weighted)
3 Sets
12 Reps
-
3
Stiff RDL (Dumbbell)
3 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)
2 Sets
12 Reps
-
5
Hip Thrust (machine)
2 Sets
15 Reps
-
6
Hamstring Curl
3 Sets
12 Reps
-
7
Pallof Press
3 Sets
10 Reps
-
Day 3
1
Jog
1 Set
19-22 mins
-
2
Mobility
1 Set
1 Reps
-
3A
Neck Curl
3 Sets
10 Reps
-
3B
Neck Extension
3 Sets
10 Reps
-
Day 6
1
Jog
1 Set
19-22 mins
-
2
Mobility
1 Set
1 Reps
-
3A
Neck Curl
3 Sets
10 Reps
-
3B
Neck Extension
3 Sets
10 Reps
-
Day 2
1
Backwards Walk
1 Set
5 mins
-
2
Lying Knee Drives
1 Set
10 Reps
-
3
Squat (Smith Machine)
3 Sets
10 Reps
-
4
Heel Elevated Leg Press
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Hip Adductor (Machine)
2 Sets
12 Reps
-
7A
Standing Calf Raise
3 Sets
15 Reps
-
7B
Hanging Leg Raise
3 Sets
15 Reps
-