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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 25, 2025 03:16

Summary

Unlock your potential with the Golden Bod v2, a comprehensive 12-week program designed to sculpt your physique and enhance your strength. With a commitment of just 7 days a week, you'll tackle a diverse range of exercises targeting every major muscle group, from powerful upper body lifts to intense leg workouts. Each session incorporates progressive overload techniques to ensure consistent gains and prevent plateaus. Equip yourself with the tools for transformation and embrace the challenge—your golden body awaits!
Muscle Engagement
Front
Back
MuscleSet
Abs
22.7%
Quadriceps
8.4%
Glutes
7.3%
Hamstrings
7.1%
Upper Back
6.4%
Triceps
6.1%
Forearms
5.6%
Front Delts
5.2%
Biceps
4.5%
Lats
4.4%
Lower Back
3.5%
Chest
3.3%
Calves
3.2%
Middle Delts
2.4%
Cardio
2.1%
Abductors
2.1%
Adductors
2.1%
Rear Delts
2%
Other
1.6%
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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
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
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
6
Leg Raise (Captain's Chair)
3
12 reps
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Front Raise
2
15 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
6
Leg Raise (Captain's Chair)
3
12 reps
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Front Raise
2
15 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
6
Leg Raise (Captain's Chair)
3
12 reps
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Front Raise
2
15 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
6
Leg Raise (Captain's Chair)
3
12 reps
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Front Raise
2
15 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
6
Leg Raise (Captain's Chair)
3
12 reps
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Front Raise
2
15 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
6
Leg Raise (Captain's Chair)
3
12 reps
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Front Raise
2
15 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
6
Leg Raise (Captain's Chair)
3
12 reps
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Front Raise
2
15 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
6
Leg Raise (Captain's Chair)
3
12 reps
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Front Raise
2
15 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
6
Leg Raise (Captain's Chair)
3
12 reps
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Front Raise
2
15 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
Standing Calf Raise
3
12 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Sissy Squat
2
15 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Vertical Jump
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
Standing Calf Raise
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
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
Standing Calf Raise
3
12 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Sissy Squat
2
15 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Vertical Jump
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
Standing Calf Raise
3
12 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Sissy Squat
2
15 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Vertical Jump
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
Standing Calf Raise
3
12 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Sissy Squat
2
15 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Vertical Jump
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
Standing Calf Raise
3
12 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Sissy Squat
2
15 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Vertical Jump
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
Standing Calf Raise
3
12 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Sissy Squat
2
15 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Vertical Jump
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
Standing Calf Raise
3
12 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Sissy Squat
2
15 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Vertical Jump
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
Standing Calf Raise
3
12 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Sissy Squat
2
15 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Vertical Jump
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
Standing Calf Raise
3
12 reps
-
3
Terminal Knee Extension
3
15 reps
-
4
Sissy Squat
2
15 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Lying Leg Curl
2
15 reps
-
7
Abs Crunch (Machine)
3
12 reps
-
8
Vertical Jump
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
Preacher Curl (Dumbbell)
2
15 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
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
Russian Twist (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 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
Preacher Curl (Dumbbell)
2
15 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 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
Preacher Curl (Dumbbell)
2
15 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 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
Preacher Curl (Dumbbell)
2
15 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 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
Preacher Curl (Dumbbell)
2
15 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
5 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
Preacher Curl (Dumbbell)
2
15 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
5 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
Preacher Curl (Dumbbell)
2
15 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
5 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
Preacher Curl (Dumbbell)
2
15 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
5 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
Preacher Curl (Dumbbell)
2
15 reps
-
7
Russian Twist (Dumbbell)
3
15 reps
-
8
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
Face Pull
2
15 reps
RPE 9
5
Hip Thrust (Barbell)
2
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
-
7
Seated Hamstring Curl
2
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
10
Vertical Jump
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
Face Pull
2
15 reps
RPE 9
5
Hip Thrust (Barbell)
2
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
-
7
Seated Hamstring Curl
2
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
10
Vertical Jump
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
Face Pull
2
15 reps
RPE 9
5
Hip Thrust (Barbell)
2
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
-
7
Seated Hamstring Curl
2
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
10
Vertical Jump
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
Face Pull
2
15 reps
RPE 9
5
Hip Thrust (Barbell)
2
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
-
7
Seated Hamstring Curl
2
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
10
Vertical Jump
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
Face Pull
2
15 reps
RPE 9
5
Hip Thrust (Barbell)
2
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
-
7
Seated Hamstring Curl
2
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
10
Vertical Jump
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
Face Pull
2
15 reps
RPE 9
5
Hip Thrust (Barbell)
2
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
-
7
Seated Hamstring Curl
2
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
10
Vertical Jump
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
Face Pull
2
15 reps
RPE 9
5
Hip Thrust (Barbell)
2
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
-
7
Seated Hamstring Curl
2
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
10
Vertical Jump
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
Face Pull
2
15 reps
RPE 9
5
Hip Thrust (Barbell)
2
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
-
7
Seated Hamstring Curl
2
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
10
Vertical Jump
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
Face Pull
2
15 reps
RPE 9
5
Hip Thrust (Barbell)
2
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
-
7
Seated Hamstring Curl
2
12 reps
-
8
In And Out
3
12 reps
-
9
Recumbent Bike
1
-
10
Vertical Jump
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
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
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
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
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
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
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
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
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
Recumbent Bike
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
-