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BoostcampPNG

Pokemon Evolution Body Recomp

by Pokemon Trainer Jan
3 athletes joined

Program Description

This 3 day strength training program and 3 day cardio of choice is a comprehensive and balanced full body split that can be excellent for those wanting to evolve and body recomp. Easy to follow and accessible for women who want a juicy booty or anyone wanting to feel confident in the gym. Plus, in the name of Sam Sulek, we offer you some cardio (150 minutes)!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 30, 2025 10:15
  • Last Edited
    Nov 08, 2025 07:24

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.3%
Hamstrings
12.3%
Quadriceps
8.8%
Lats
8.6%
Upper Back
8.2%
Front Delts
7.9%
Triceps
7.5%
Chest
7%
Middle Delts
6.1%
Lower Back
5.8%
Biceps
5.3%
Abs
3.3%
Adductors
2.8%
Cardio
2.6%
Rear Delts
0.7%
Abductors
0.4%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
15 Reps
-
3
Single Leg Press
2 Sets
12 Reps
-
4
Leg Press (45 Degrees)
2 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
6
Single Arm Row (Dumbbell)
2 Sets
15 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
8
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
Day 2
1
Cardio
1 Set
50 mins
@6.5
Day 4
1
Cardio
1 Set
50 mins
@6.5
Day 5
1
Squat (Barbell)
2 Sets
1 Set
6-12 Reps
6-8 Reps
-
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
2 Sets
15 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
-
6
Hip Adductor (Machine)
2 Sets
15 Reps
-
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
8
Glute Kickback (Cable)
2 Sets
20 Reps
-
Day 6
1
Cardio
1 Set
50 mins
@6.5
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
1-6 Reps
-
-
2
Lat Pulldown
3 Sets
10-15 Reps
-
3
Seated Row (Cable)
2 Sets
15 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Seated Hamstring Curl
2 Sets
12 Reps
-
6
Leg Extension
2 Sets
12 Reps
-
7
Hyperextension
2 Sets
12 Reps
-
8
Chin-Up (Assisted)
2 Sets
6 Reps
-