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BoostcampPNG

Full body strength

by Maria

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
    Jun 16, 2025 08:36
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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
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
-
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
Front Raise
3 Sets
10 Reps
-
5B
Concentration Curl
3 Sets
10 Reps
-
5C
Side Plank
3 Sets
1 mins
-