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Fit Booty Bod
by Connor P.
38 athletes joined
Program Description
A workout program with a good mix of cardio and weightlifting with an emphasis on glute development.
Program Overview
Level
Intermediate, Advanced
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 07, 2024 08:42
Last Edited
Jun 07, 2024 04:48
down_app
Week 1
1 / 12 Weeks
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
6
Stretching
1 Set
5 mins
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
6
Stretching
1 Set
5 mins
Day 5
1
Run
1 Set
45 mins
2
Stretching
1 Set
10 mins
3
PT
1 Set
5 mins
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
6
Abs
1 Set
5 mins
7
Stretching
1 Set
5 mins
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
5
Stretching
1 Set
10 mins
Day 6
1
Run
1 Set
10 mins
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
7
Run
1 Set
10 mins
8
Stretching
1 Set
5 mins
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
6
Stretching
1 Set
5 mins
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
6
Stretching
1 Set
5 mins
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
6
Abs
1 Set
5 mins
7
Stretching
1 Set
5 mins
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
5
Stretching
1 Set
10 mins
Day 5
1
Run
1 Set
45 mins
2
Stretching
1 Set
10 mins
3
PT
1 Set
5 mins
Day 6
1
Run
1 Set
10 mins
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
7
Run
1 Set
10 mins
8
Stretching
1 Set
5 mins
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
6
Stretching
1 Set
5 mins
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
6
Stretching
1 Set
5 mins
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
6
Abs
1 Set
5 mins
7
Stretching
1 Set
5 mins
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
5
Stretching
1 Set
10 mins
Day 5
1
Run
1 Set
45 mins
2
Stretching
1 Set
10 mins
3
PT
1 Set
5 mins
Day 6
1
Run
1 Set
10 mins
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
7
Run
1 Set
10 mins
8
Stretching
1 Set
5 mins
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
6
Stretching
1 Set
5 mins
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
6
Stretching
1 Set
5 mins
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
6
Abs
1 Set
5 mins
7
Stretching
1 Set
5 mins
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
5
Stretching
1 Set
10 mins
Day 5
1
Run
1 Set
45 mins
2
Stretching
1 Set
10 mins
3
PT
1 Set
5 mins
Day 6
1
Run
1 Set
10 mins
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
7
Run
1 Set
10 mins
8
Stretching
1 Set
5 mins
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
6
Stretching
1 Set
5 mins
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
6
Stretching
1 Set
5 mins
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
6
Abs
1 Set
5 mins
7
Stretching
1 Set
5 mins
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
5
Stretching
1 Set
10 mins
Day 5
1
Run
1 Set
45 mins
2
Stretching
1 Set
10 mins
3
PT
1 Set
5 mins
Day 6
1
Run
1 Set
10 mins
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
7
Run
1 Set
10 mins
8
Stretching
1 Set
5 mins
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
6
Stretching
1 Set
5 mins
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
6
Stretching
1 Set
5 mins
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
6
Abs
1 Set
5 mins
7
Stretching
1 Set
5 mins
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
5
Stretching
1 Set
10 mins
Day 5
1
Run
1 Set
45 mins
2
Stretching
1 Set
10 mins
3
PT
1 Set
5 mins
Day 6
1
Run
1 Set
10 mins
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
7
Run
1 Set
10 mins
8
Stretching
1 Set
5 mins
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
6
Stretching
1 Set
5 mins
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
6
Stretching
1 Set
5 mins
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
6
Abs
1 Set
5 mins
7
Stretching
1 Set
5 mins
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
5
Stretching
1 Set
10 mins
Day 5
1
Run
1 Set
45 mins
2
Stretching
1 Set
10 mins
3
PT
1 Set
5 mins
Day 6
1
Run
1 Set
10 mins
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
7
Run
1 Set
10 mins
8
Stretching
1 Set
5 mins
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
6
Stretching
1 Set
5 mins
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
6
Stretching
1 Set
5 mins
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
6
Abs
1 Set
5 mins
7
Stretching
1 Set
5 mins
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
5
Stretching
1 Set
10 mins
Day 5
1
Run
1 Set
45 mins
2
Stretching
1 Set
10 mins
3
PT
1 Set
5 mins
Day 6
1
Run
1 Set
10 mins
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
7
Run
1 Set
10 mins
8
Stretching
1 Set
5 mins
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
6
Stretching
1 Set
5 mins
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
6
Stretching
1 Set
5 mins
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
6
Abs
1 Set
5 mins
7
Stretching
1 Set
5 mins
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
5
Stretching
1 Set
10 mins
Day 5
1
Run
1 Set
45 mins
2
Stretching
1 Set
10 mins
3
PT
1 Set
5 mins
Day 6
1
Run
1 Set
10 mins
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
7
Run
1 Set
10 mins
8
Stretching
1 Set
5 mins
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
6
Stretching
1 Set
5 mins
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
6
Stretching
1 Set
5 mins
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
6
Abs
1 Set
5 mins
7
Stretching
1 Set
5 mins
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
5
Stretching
1 Set
10 mins
Day 5
1
Run
1 Set
45 mins
2
Stretching
1 Set
10 mins
3
PT
1 Set
5 mins
Day 6
1
Run
1 Set
10 mins
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
7
Run
1 Set
10 mins
8
Stretching
1 Set
5 mins
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
6
Stretching
1 Set
5 mins
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
6
Stretching
1 Set
5 mins
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
6
Abs
1 Set
5 mins
7
Stretching
1 Set
5 mins
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
5
Stretching
1 Set
10 mins
Day 5
1
Run
1 Set
45 mins
2
Stretching
1 Set
10 mins
3
PT
1 Set
5 mins
Day 6
1
Run
1 Set
10 mins
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
7
Run
1 Set
10 mins
8
Stretching
1 Set
5 mins
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
6
Stretching
1 Set
5 mins
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
6
Stretching
1 Set
5 mins
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
6
Abs
1 Set
5 mins
7
Stretching
1 Set
5 mins
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
5
Stretching
1 Set
10 mins
Day 5
1
Run
1 Set
45 mins
2
Stretching
1 Set
10 mins
3
PT
1 Set
5 mins
Day 6
1
Run
1 Set
10 mins
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
7
Run
1 Set
10 mins
8
Stretching
1 Set
5 mins