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BoostcampPNG

Full body strength

by Maria
1 athletes joined

Program Description

Each day 3 lower body exercises, superset of back and chest, triset of shoulders, arms and core

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 16, 2025 08:01
  • Last Edited
    Jul 07, 2025 05:39

Summary

Unlock your full potential with this comprehensive 18-week Full Body Strength program, designed for those ready to build muscle and increase overall strength. Committing just three days a week, you'll engage in a variety of exercises, including barbell squats, dumbbell lunges, and cable kickbacks, targeting all major muscle groups. Each session combines compound movements and supersets to maximize efficiency and results. Perfect for anyone looking to elevate their training in a garage gym setting, this program will challenge you while ensuring steady progress towards your fitness goals.
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4A
Pull-Up (Band)
1
1
1
6 reps
5 reps
4 reps
-
-
-
4B
Bench Press (Barbell)
3
8 reps
-
5A
Shoulder YTWL
3
10 reps
-
5B
Tricep Push Up
3
10 reps
-
5C
V-Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Cable)
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Clamshells (Band)
3
10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Front Raise
3
10 reps
-
5B
Concentration Curl
3
10 reps
-
5C
Side Plank
3
1 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Single Leg Hip Thrust
3 Sets
12 Reps
-
4A
Pull-Up (Band)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
-
-
-
4B
Bench Press (Barbell)
3 Sets
8 Reps
-
5A
Shoulder YTWL
3 Sets
10 Reps
-
5B
Tricep Push Up
3 Sets
10 Reps
-
5C
V-Up
3 Sets
12 Reps
-
Day 2
1
Hip Thrust (Machine)
4 Sets
10 Reps
-
2
Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Glute Kickback (Cable)
3 Sets
10 Reps
-
4A
Barbell Row
3 Sets
10 Reps
-
4B
Chest Fly (Cable)
3 Sets
10 Reps
-
5A
Upright Row (Cable)
3 Sets
10 Reps
-
5B
Tricep Extension (Cable)
3 Sets
10 Reps
-
5C
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 3
1
Sumo Squat
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Clamshells (Band)
3 Sets
10 Reps
-
4A
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
4B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
5A
Lateral Raise (Cable)
3 Sets
10 Reps
-
5B
Concentration Curl
3 Sets
10 Reps
-
5C
Side Plank
3 Sets
1 mins
-