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BoostcampPNG

Golden Bod v2

by Matt Render

Program Description

life

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 22, 2025 05:32
  • Last Edited
    Oct 14, 2025 06:23
Muscle Engagement
Front
Back
MuscleSet
Abs
23.5%
Glutes
7.6%
Quadriceps
7.6%
Hamstrings
7.2%
Upper Back
7.1%
Triceps
5.1%
Forearms
4.7%
Biceps
4.7%
Lats
4.4%
Front Delts
4%
Lower Back
3.7%
Chest
3.7%
Cardio
3.1%
Calves
3.1%
Rear Delts
2.9%
Middle Delts
2.5%
Adductors
2.2%
Abductors
1.9%
Other
1%
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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
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
2
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Barbell Row
2
12 reps
-
5
Barbell Row
2
-
6
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
7
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
8A
Lateral Raise (Dumbbell)
2
15 reps
-
8B
Front Raise
2
15 reps
-
9
Leg Raise (Captain's Chair)
3
12 reps
-
10
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
2
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6A
Lateral Raise (Dumbbell)
2
15 reps
-
6B
Front Raise
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
12 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
2
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6A
Lateral Raise (Dumbbell)
2
15 reps
-
6B
Front Raise
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
12 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
2
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6A
Lateral Raise (Dumbbell)
2
15 reps
-
6B
Front Raise
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
12 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
2
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6A
Lateral Raise (Dumbbell)
2
15 reps
-
6B
Front Raise
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
12 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
2
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6A
Lateral Raise (Dumbbell)
2
15 reps
-
6B
Front Raise
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
12 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
2
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6A
Lateral Raise (Dumbbell)
2
15 reps
-
6B
Front Raise
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
12 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
2
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6A
Lateral Raise (Dumbbell)
2
15 reps
-
6B
Front Raise
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
12 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
2
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6A
Lateral Raise (Dumbbell)
2
15 reps
-
6B
Front Raise
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
12 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
2
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6A
Lateral Raise (Dumbbell)
2
15 reps
-
6B
Front Raise
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
12 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
2
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6A
Lateral Raise (Dumbbell)
2
15 reps
-
6B
Front Raise
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
12 reps
-
8
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
2
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6A
Lateral Raise (Dumbbell)
2
15 reps
-
6B
Front Raise
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
12 reps
-
8
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Hip Thrust (Barbell)
2
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Hip Thrust (Barbell)
2
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Hip Thrust (Barbell)
2
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Hip Thrust (Barbell)
2
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Hip Thrust (Barbell)
2
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Hip Thrust (Barbell)
2
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Hip Thrust (Barbell)
2
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Hip Thrust (Barbell)
2
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Hip Thrust (Barbell)
2
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Hip Thrust (Barbell)
2
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Hip Thrust (Barbell)
2
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Hip Thrust (Barbell)
2
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
9
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Shrug (Dumbbell)
2
12 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Barbell Row
2
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
6
Face Pull
2
12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Preacher Curl (Dumbbell)
2
15 reps
-
9
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Shrug (Dumbbell)
2
12 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Barbell Row
2
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
6
Face Pull
2
12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Preacher Curl (Dumbbell)
2
15 reps
-
9
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Shrug (Dumbbell)
2
12 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Barbell Row
2
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
6
Face Pull
2
12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Preacher Curl (Dumbbell)
2
15 reps
-
9
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Shrug (Dumbbell)
2
12 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Barbell Row
2
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
6
Face Pull
2
12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Preacher Curl (Dumbbell)
2
15 reps
-
9
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Shrug (Dumbbell)
2
12 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Barbell Row
2
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
6
Face Pull
2
12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Preacher Curl (Dumbbell)
2
15 reps
-
9
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Shrug (Dumbbell)
2
12 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Barbell Row
2
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
6
Face Pull
2
12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Preacher Curl (Dumbbell)
2
15 reps
-
9
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Shrug (Dumbbell)
2
12 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Barbell Row
2
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
6
Face Pull
2
12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Preacher Curl (Dumbbell)
2
15 reps
-
9
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Shrug (Dumbbell)
2
12 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Barbell Row
2
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
6
Face Pull
2
12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Preacher Curl (Dumbbell)
2
15 reps
-
9
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Shrug (Dumbbell)
2
12 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Barbell Row
2
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
6
Face Pull
2
12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Preacher Curl (Dumbbell)
2
15 reps
-
9
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Shrug (Dumbbell)
2
12 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Barbell Row
2
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
6
Face Pull
2
12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Preacher Curl (Dumbbell)
2
15 reps
-
9
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Shrug (Dumbbell)
2
12 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Barbell Row
2
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
6
Face Pull
2
12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Preacher Curl (Dumbbell)
2
15 reps
-
9
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Shrug (Dumbbell)
2
12 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Barbell Row
2
12 reps
-
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
6
Face Pull
2
12 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Preacher Curl (Dumbbell)
2
15 reps
-
9
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Face Pull
2
15 reps
RPE 9
6
Hip Thrust (Barbell)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Face Pull
2
15 reps
RPE 9
6
Hip Thrust (Barbell)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Face Pull
2
15 reps
RPE 9
6
Hip Thrust (Barbell)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Face Pull
2
15 reps
RPE 9
6
Hip Thrust (Barbell)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Face Pull
2
15 reps
RPE 9
6
Hip Thrust (Barbell)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Face Pull
2
15 reps
RPE 9
6
Hip Thrust (Barbell)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Face Pull
2
15 reps
RPE 9
6
Hip Thrust (Barbell)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Face Pull
2
15 reps
RPE 9
6
Hip Thrust (Barbell)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Face Pull
2
15 reps
RPE 9
6
Hip Thrust (Barbell)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Face Pull
2
15 reps
RPE 9
6
Hip Thrust (Barbell)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Face Pull
2
15 reps
RPE 9
6
Hip Thrust (Barbell)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Face Pull
2
15 reps
RPE 9
6
Hip Thrust (Barbell)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Back Extension (Weighted)
2
8 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5A
Wrist Curls
2
12 reps
-
5B
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
6
T-Bar Row
2
12 reps
RPE 9
7
Good Morning
2
12 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Back Extension (Weighted)
2
8 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5A
Wrist Curls
2
12 reps
-
5B
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
6
T-Bar Row
2
12 reps
RPE 9
7
Good Morning
2
12 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Back Extension (Weighted)
2
8 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5A
Wrist Curls
2
12 reps
-
5B
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
6
T-Bar Row
2
12 reps
RPE 9
7
Good Morning
2
12 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Back Extension (Weighted)
2
8 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5A
Wrist Curls
2
12 reps
-
5B
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
6
T-Bar Row
2
12 reps
RPE 9
7
Good Morning
2
12 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Back Extension (Weighted)
2
8 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5A
Wrist Curls
2
12 reps
-
5B
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
6
T-Bar Row
2
12 reps
RPE 9
7
Good Morning
2
12 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Back Extension (Weighted)
2
8 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5A
Wrist Curls
2
12 reps
-
5B
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
6
T-Bar Row
2
12 reps
RPE 9
7
Good Morning
2
12 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Back Extension (Weighted)
2
8 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5A
Wrist Curls
2
12 reps
-
5B
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
6
T-Bar Row
2
12 reps
RPE 9
7
Good Morning
2
12 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Back Extension (Weighted)
2
8 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5A
Wrist Curls
2
12 reps
-
5B
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
6
T-Bar Row
2
12 reps
RPE 9
7
Good Morning
2
12 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Back Extension (Weighted)
2
8 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5A
Wrist Curls
3
12 reps
-
5B
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
6
T-Bar Row
2
12 reps
RPE 9
7
Good Morning
2
12 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Back Extension (Weighted)
2
8 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5A
Wrist Curls
3
12 reps
-
5B
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
6
T-Bar Row
2
12 reps
RPE 9
7
Good Morning
2
12 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Back Extension (Weighted)
2
8 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5A
Wrist Curls
3
12 reps
-
5B
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
6
T-Bar Row
2
12 reps
RPE 9
7
Good Morning
2
12 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Back Extension (Weighted)
2
8 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5A
Wrist Curls
3
12 reps
-
5B
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
6
T-Bar Row
2
12 reps
RPE 9
7
Good Morning
2
12 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Treadmill
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank (Weighted)
3
1 mins
-
3
Leg Lift
3
12 reps
-
4
Russian Twist
3
12 reps
-
5
V-Up
3
12 reps
-
6
In And Out
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Heel Touch Flye
3
12 reps
-
10
Flutter Kicks
3
1 reps
-
11
Swim
1
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@7
2
Seated Overhead Press (Barbell)
2 Sets
15 Reps
@9
3
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@7
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Barbell Row
1 Set
1 Set
-
-
6
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@9
7
Skull Crusher (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@7
8A
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
8B
Front Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
9
Leg Raise (Captain's Chair)
3 Sets
12 Reps
-
10
Treadmill
1 Set
-
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@9
@9
@9
2
Sissy Squat
2 Sets
15 Reps
-
3
Terminal Knee Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Lying Leg Curl
2 Sets
15 Reps
-
5
Hip Thrust (Barbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Standing Calf Raise
3 Sets
12 Reps
-
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Abs Crunch (Machine)
3 Sets
12 Reps
-
9
Stair Climber
1 Set
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@7
2
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
6
Face Pull
1 Set
1 Set
12 Reps
12 Reps
-
-
7
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
15 Reps
-
9
Treadmill
1 Set
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@7
@7
2
Hip Adductor (Machine)
3 Sets
12 Reps
-
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Seated Hamstring Curl
2 Sets
12 Reps
-
5
Face Pull
2 Sets
15 Reps
@9
6
Hip Thrust (Barbell)
2 Sets
12 Reps
@9
7
Seated Calf Raise
3 Sets
12 Reps
-
8
In And Out
3 Sets
12 Reps
-
9
Recumbent Bike
1 Set
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
-
-
-
2
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
3
Back Extension (Weighted)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
5A
Wrist Curls
1 Set
1 Set
12 Reps
12 Reps
-
-
5B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
T-Bar Row
2 Sets
12 Reps
@9
7
Good Morning
1 Set
1 Set
12 Reps
12 Reps
-
-
8
Abs Crunch (Weighted)
3 Sets
12 Reps
-
9
Treadmill
1 Set
-
Day 6
1
Cardio
1 Set
-
2
Plank (Weighted)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
3
Leg Lift
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Russian Twist
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
V-Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
In And Out
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Side Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
8
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Heel Touch Flye
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
10
Flutter Kicks
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
11
Swim
1 Set
-
Day 7
1
Cardio
1 Set
-
2
Plank (Weighted)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
3
Leg Lift
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Russian Twist
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
V-Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
In And Out
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Side Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
8
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Heel Touch Flye
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
10
Flutter Kicks
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
11
Swim
1 Set
-