Program Description
Build mode, lose weight
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout40 minutes
- CreatedJan 19, 2025 06:49
- Last EditedJun 18, 2025 09:55

Summary
Milan’s Program is a comprehensive 16-week training plan designed to elevate your fitness game with a structured 7-day weekly routine. This program combines cardio-focused walking sessions with targeted full-body workouts, utilizing a variety of equipment to maximize strength and endurance. Each session emphasizes proper form and technique, ensuring you build muscle while improving overall fitness. Get ready to transform your body and achieve your goals with consistent effort and dedication!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
15 reps
-
2
Sumo Squat
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Cable Glute Press Down
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Glute Kickback (Cable)
4
15 reps
-
3
Romanian Deadlift (Dumbbell)
4
15 reps
-
4
Lat Pulldown
4
15 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Dead Bug
3
10 reps
-
7
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Chest Press (Machine)
4
15 reps
-
4
Seated Row (Machine)
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Tricep Extension (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Walk1 Set
1 Set
30 mins
10 mins
@6
@10
Day 3
1
Walk1 Set
1 Set
30 mins
10 mins
@6
@10
Day 5
1
Walk1 Set
1 Set
30 mins
10 mins
@6
@10
Day 7
1
Walk1 Set
1 Set
30 mins
10 mins
@6
@10
Day 2
1
Leg Extension3 Sets
15 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
15 Reps
-
3
Glute Kickback (Cable)3 Sets
15 Reps
-
4
Cable Glute Press Down3 Sets
15 Reps
-
5
Leg Press3 Sets
-
6
Sumo Squat3 Sets
-
Day 4
1
Leg Curl3 Sets
15 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
15 Reps
-
3
Lat Pulldown3 Sets
15 Reps
-
4
Hip Thrust (Dumbbell)3 Sets
10 Reps
-
5
Dead Bug3 Sets
10 Reps
-
6
Bicycle Crunch3 Sets
10 Reps
-
Day 6
1
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
2
Shoulder Press (Machine)3 Sets
15 Reps
-
3
Chest Press (Machine)3 Sets
15 Reps
-
4
Seated Row (Machine)3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
15 Reps
-
6
Tricep Extension (Dumbbell)3 Sets
15 Reps
-