5.0
(1 rating)
Program Description
Full body strength gain
Program Overview
- LevelNovice, Beginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedMay 07, 2024 05:06
- Last EditedMay 27, 2024 02:57
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
Incline Treadmill
1
15 mins
2
World's Greatest Stretch
1
4 reps
3
Run
1
5 mins
4
Arm Circle
2
10 reps
5
Lying Leg Raise
3
2 reps
6
Glute Bridge (Bodyweight)
3
5 reps
7
Russian Twist
3
6 reps
8
Oblique Crunch
3
6 reps
9
Farmer's Walk (Weighted)
1
2 reps
10
Push Up (Incline)
3
6 reps
11A
Bench Press (Barbell)
3
12 reps
11B
Sumo Squat
1
8 reps
11C
Wide Grip Lat Pulldown
1
6 reps
11D
Chest Press (Machine)
1
5 reps
12
Chest Fly (Dumbbell)
3
6 reps
13
Stairmaster
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
World's Greatest Stretch
1
4 reps
3
Run
1
5 mins
4
Arm Circle
2
10 reps
5
Lying Leg Raise
3
2 reps
6
Glute Bridge (Bodyweight)
3
5 reps
7
Russian Twist
3
6 reps
8
Oblique Crunch
3
6 reps
9
Farmer's Walk (Weighted)
1
2 reps
10
Push Up (Incline)
3
6 reps
11A
Bench Press (Barbell)
3
12 reps
11B
Sumo Squat
1
8 reps
11C
Wide Grip Lat Pulldown
1
6 reps
11D
Chest Press (Machine)
1
5 reps
12
Chest Fly (Dumbbell)
3
6 reps
13
Stairmaster
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
World's Greatest Stretch
1
4 reps
3
Run
1
5 mins
4
Arm Circle
2
10 reps
5
Lying Leg Raise
3
2 reps
6
Glute Bridge (Bodyweight)
3
5 reps
7
Russian Twist
3
6 reps
8
Oblique Crunch
3
6 reps
9
Farmer's Walk (Weighted)
1
2 reps
10
Push Up (Incline)
3
6 reps
11A
Bench Press (Barbell)
3
12 reps
11B
Sumo Squat
1
8 reps
11C
Wide Grip Lat Pulldown
1
6 reps
11D
Chest Press (Machine)
1
5 reps
12
Chest Fly (Dumbbell)
3
6 reps
13
Stairmaster
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
World's Greatest Stretch
1
4 reps
3
Run
1
5 mins
4
Arm Circle
2
10 reps
5
Lying Leg Raise
3
2 reps
6
Glute Bridge (Bodyweight)
3
5 reps
7
Russian Twist
3
6 reps
8
Oblique Crunch
3
6 reps
9
Farmer's Walk (Weighted)
1
2 reps
10
Push Up (Incline)
3
6 reps
11A
Bench Press (Barbell)
3
12 reps
11B
Sumo Squat
1
8 reps
11C
Wide Grip Lat Pulldown
1
6 reps
11D
Chest Press (Machine)
1
5 reps
12
Chest Fly (Dumbbell)
3
6 reps
13
Stairmaster
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
World's Greatest Stretch
1
4 reps
3
Run
1
5 mins
4
Arm Circle
2
10 reps
5
Lying Leg Raise
3
2 reps
6
Glute Bridge (Bodyweight)
3
5 reps
7
Russian Twist
3
6 reps
8
Oblique Crunch
3
6 reps
9
Farmer's Walk (Weighted)
1
2 reps
10
Push Up (Incline)
3
6 reps
11A
Bench Press (Barbell)
3
12 reps
11B
Sumo Squat
1
8 reps
11C
Wide Grip Lat Pulldown
1
6 reps
11D
Chest Press (Machine)
1
5 reps
12
Chest Fly (Dumbbell)
3
6 reps
13
Stairmaster
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
World's Greatest Stretch
1
4 reps
3
Run
1
5 mins
4
Arm Circle
2
10 reps
5
Lying Leg Raise
3
2 reps
6
Glute Bridge (Bodyweight)
3
5 reps
7
Russian Twist
3
6 reps
8
Oblique Crunch
3
6 reps
9
Farmer's Walk (Weighted)
1
2 reps
10
Push Up (Incline)
3
6 reps
11A
Bench Press (Barbell)
3
12 reps
11B
Sumo Squat
1
8 reps
11C
Wide Grip Lat Pulldown
1
6 reps
11D
Chest Press (Machine)
1
5 reps
12
Chest Fly (Dumbbell)
3
6 reps
13
Stairmaster
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
World's Greatest Stretch
1
4 reps
3
Run
1
5 mins
4
Arm Circle
2
10 reps
5
Lying Leg Raise
3
2 reps
6
Glute Bridge (Bodyweight)
3
5 reps
7
Russian Twist
3
6 reps
8
Oblique Crunch
3
6 reps
9
Farmer's Walk (Weighted)
1
2 reps
10
Push Up (Incline)
3
6 reps
11A
Bench Press (Barbell)
3
12 reps
11B
Sumo Squat
1
8 reps
11C
Wide Grip Lat Pulldown
1
6 reps
11D
Chest Press (Machine)
1
5 reps
12
Chest Fly (Dumbbell)
3
6 reps
13
Stairmaster
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
World's Greatest Stretch
1
4 reps
3
Run
1
5 mins
4
Arm Circle
2
10 reps
5
Lying Leg Raise
3
2 reps
6
Glute Bridge (Bodyweight)
3
5 reps
7
Russian Twist
3
6 reps
8
Oblique Crunch
3
6 reps
9
Farmer's Walk (Weighted)
1
2 reps
10
Push Up (Incline)
3
6 reps
11A
Bench Press (Barbell)
3
12 reps
11B
Sumo Squat
1
8 reps
11C
Wide Grip Lat Pulldown
1
6 reps
11D
Chest Press (Machine)
1
5 reps
12
Chest Fly (Dumbbell)
3
6 reps
13
Stairmaster
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
World's Greatest Stretch
1
4 reps
3
Run
1
5 mins
4
Arm Circle
2
10 reps
5
Lying Leg Raise
3
2 reps
6
Glute Bridge (Bodyweight)
3
5 reps
7
Russian Twist
3
6 reps
8
Oblique Crunch
3
6 reps
9
Farmer's Walk (Weighted)
1
2 reps
10
Push Up (Incline)
3
6 reps
11A
Bench Press (Barbell)
3
12 reps
11B
Sumo Squat
1
8 reps
11C
Wide Grip Lat Pulldown
1
6 reps
11D
Chest Press (Machine)
1
5 reps
12
Chest Fly (Dumbbell)
3
6 reps
13
Stairmaster
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
World's Greatest Stretch
1
4 reps
3
Run
1
5 mins
4
Arm Circle
2
10 reps
5
Lying Leg Raise
3
2 reps
6
Glute Bridge (Bodyweight)
3
5 reps
7
Russian Twist
3
6 reps
8
Oblique Crunch
3
6 reps
9
Farmer's Walk (Weighted)
1
2 reps
10
Push Up (Incline)
3
6 reps
11A
Bench Press (Barbell)
3
12 reps
11B
Sumo Squat
1
8 reps
11C
Wide Grip Lat Pulldown
1
6 reps
11D
Chest Press (Machine)
1
5 reps
12
Chest Fly (Dumbbell)
3
6 reps
13
Stairmaster
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
World's Greatest Stretch
1
4 reps
3
Run
1
5 mins
4
Arm Circle
2
10 reps
5
Lying Leg Raise
3
2 reps
6
Glute Bridge (Bodyweight)
3
5 reps
7
Russian Twist
3
6 reps
8
Oblique Crunch
3
6 reps
9
Farmer's Walk (Weighted)
1
2 reps
10
Push Up (Incline)
3
6 reps
11A
Bench Press (Barbell)
3
12 reps
11B
Sumo Squat
1
8 reps
11C
Wide Grip Lat Pulldown
1
6 reps
11D
Chest Press (Machine)
1
5 reps
12
Chest Fly (Dumbbell)
3
6 reps
13
Stairmaster
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
World's Greatest Stretch
1
4 reps
3
Run
1
5 mins
4
Arm Circle
2
10 reps
5
Lying Leg Raise
3
2 reps
6
Glute Bridge (Bodyweight)
3
5 reps
7
Russian Twist
3
6 reps
8
Oblique Crunch
3
6 reps
9
Farmer's Walk (Weighted)
1
2 reps
10
Push Up (Incline)
3
6 reps
11A
Bench Press (Barbell)
3
12 reps
11B
Sumo Squat
1
8 reps
11C
Wide Grip Lat Pulldown
1
6 reps
11D
Chest Press (Machine)
1
5 reps
12
Chest Fly (Dumbbell)
3
6 reps
13
Stairmaster
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Dead Bug Stretch
2
10 reps
3
Sit Up
1
4
Reverse Plank
3
1 mins
5
Pogo Jump
3
5 reps
6
Squat (Bodyweight)
3
8 reps
7
Romanian Deadlift (Dumbbell)
3
8 reps
8
Split Squat (Dumbbell)
3
6 reps
9
Lunge (Dumbbell)
3
8 reps
10
Reverse Lunge (Dumbbell)
3
8 reps
11
Squat (Paused)
3
5 reps
12
Leg Press
3
3 reps
13
Leg Extension
3
5 reps
14
Leg Curl
3
5 reps
15
Hip Abductor (Machine)
3
5 reps
16
Jumping Jack
3
10 reps
17
Straight Leg Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Dead Bug Stretch
2
10 reps
3
Sit Up
1
4
Reverse Plank
3
1 mins
5
Pogo Jump
3
5 reps
6
Squat (Bodyweight)
3
8 reps
7
Romanian Deadlift (Dumbbell)
3
8 reps
8
Split Squat (Dumbbell)
3
6 reps
9
Lunge (Dumbbell)
3
8 reps
10
Reverse Lunge (Dumbbell)
3
8 reps
11
Squat (Paused)
3
5 reps
12
Leg Press
3
3 reps
13
Leg Extension
3
5 reps
14
Leg Curl
3
5 reps
15
Hip Abductor (Machine)
3
5 reps
16
Jumping Jack
3
10 reps
17
Straight Leg Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Dead Bug Stretch
2
10 reps
3
Sit Up
1
4
Reverse Plank
3
1 mins
5
Pogo Jump
3
5 reps
6
Squat (Bodyweight)
3
8 reps
7
Romanian Deadlift (Dumbbell)
3
8 reps
8
Split Squat (Dumbbell)
3
6 reps
9
Lunge (Dumbbell)
3
8 reps
10
Reverse Lunge (Dumbbell)
3
8 reps
11
Squat (Paused)
3
5 reps
12
Leg Press
3
3 reps
13
Leg Extension
3
5 reps
14
Leg Curl
3
5 reps
15
Hip Abductor (Machine)
3
5 reps
16
Jumping Jack
3
10 reps
17
Straight Leg Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Dead Bug Stretch
2
10 reps
3
Sit Up
1
4
Reverse Plank
3
1 mins
5
Pogo Jump
3
5 reps
6
Squat (Bodyweight)
3
8 reps
7
Romanian Deadlift (Dumbbell)
3
8 reps
8
Split Squat (Dumbbell)
3
6 reps
9
Lunge (Dumbbell)
3
8 reps
10
Reverse Lunge (Dumbbell)
3
8 reps
11
Squat (Paused)
3
5 reps
12
Leg Press
3
3 reps
13
Leg Extension
3
5 reps
14
Leg Curl
3
5 reps
15
Hip Abductor (Machine)
3
5 reps
16
Jumping Jack
3
10 reps
17
Straight Leg Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Dead Bug Stretch
2
10 reps
3
Sit Up
1
4
Reverse Plank
3
1 mins
5
Pogo Jump
3
5 reps
6
Squat (Bodyweight)
3
8 reps
7
Romanian Deadlift (Dumbbell)
3
8 reps
8
Split Squat (Dumbbell)
3
6 reps
9
Lunge (Dumbbell)
3
8 reps
10
Reverse Lunge (Dumbbell)
3
8 reps
11
Squat (Paused)
3
5 reps
12
Leg Press
3
3 reps
13
Leg Extension
3
5 reps
14
Leg Curl
3
5 reps
15
Hip Abductor (Machine)
3
5 reps
16
Jumping Jack
3
10 reps
17
Straight Leg Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Dead Bug Stretch
2
10 reps
3
Sit Up
1
4
Reverse Plank
3
1 mins
5
Pogo Jump
3
5 reps
6
Squat (Bodyweight)
3
8 reps
7
Romanian Deadlift (Dumbbell)
3
8 reps
8
Split Squat (Dumbbell)
3
6 reps
9
Lunge (Dumbbell)
3
8 reps
10
Reverse Lunge (Dumbbell)
3
8 reps
11
Squat (Paused)
3
5 reps
12
Leg Press
3
3 reps
13
Leg Extension
3
5 reps
14
Leg Curl
3
5 reps
15
Hip Abductor (Machine)
3
5 reps
16
Jumping Jack
3
10 reps
17
Straight Leg Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Dead Bug Stretch
2
10 reps
3
Sit Up
1
4
Reverse Plank
3
1 mins
5
Pogo Jump
3
5 reps
6
Squat (Bodyweight)
3
8 reps
7
Romanian Deadlift (Dumbbell)
3
8 reps
8
Split Squat (Dumbbell)
3
6 reps
9
Lunge (Dumbbell)
3
8 reps
10
Reverse Lunge (Dumbbell)
3
8 reps
11
Squat (Paused)
3
5 reps
12
Leg Press
3
3 reps
13
Leg Extension
3
5 reps
14
Leg Curl
3
5 reps
15
Hip Abductor (Machine)
3
5 reps
16
Jumping Jack
3
10 reps
17
Straight Leg Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Dead Bug Stretch
2
10 reps
3
Sit Up
1
4
Reverse Plank
3
1 mins
5
Pogo Jump
3
5 reps
6
Squat (Bodyweight)
3
8 reps
7
Romanian Deadlift (Dumbbell)
3
8 reps
8
Split Squat (Dumbbell)
3
6 reps
9
Lunge (Dumbbell)
3
8 reps
10
Reverse Lunge (Dumbbell)
3
8 reps
11
Squat (Paused)
3
5 reps
12
Leg Press
3
3 reps
13
Leg Extension
3
5 reps
14
Leg Curl
3
5 reps
15
Hip Abductor (Machine)
3
5 reps
16
Jumping Jack
3
10 reps
17
Straight Leg Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Dead Bug Stretch
2
10 reps
3
Sit Up
1
4
Reverse Plank
3
1 mins
5
Pogo Jump
3
5 reps
6
Squat (Bodyweight)
3
8 reps
7
Romanian Deadlift (Dumbbell)
3
8 reps
8
Split Squat (Dumbbell)
3
6 reps
9
Lunge (Dumbbell)
3
8 reps
10
Reverse Lunge (Dumbbell)
3
8 reps
11
Squat (Paused)
3
5 reps
12
Leg Press
3
3 reps
13
Leg Extension
3
5 reps
14
Leg Curl
3
5 reps
15
Hip Abductor (Machine)
3
5 reps
16
Jumping Jack
3
10 reps
17
Straight Leg Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Dead Bug Stretch
2
10 reps
3
Sit Up
1
4
Reverse Plank
3
1 mins
5
Pogo Jump
3
5 reps
6
Squat (Bodyweight)
3
8 reps
7
Romanian Deadlift (Dumbbell)
3
8 reps
8
Split Squat (Dumbbell)
3
6 reps
9
Lunge (Dumbbell)
3
8 reps
10
Reverse Lunge (Dumbbell)
3
8 reps
11
Squat (Paused)
3
5 reps
12
Leg Press
3
3 reps
13
Leg Extension
3
5 reps
14
Leg Curl
3
5 reps
15
Hip Abductor (Machine)
3
5 reps
16
Jumping Jack
3
10 reps
17
Straight Leg Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Dead Bug Stretch
2
10 reps
3
Sit Up
1
4
Reverse Plank
3
1 mins
5
Pogo Jump
3
5 reps
6
Squat (Bodyweight)
3
8 reps
7
Romanian Deadlift (Dumbbell)
3
8 reps
8
Split Squat (Dumbbell)
3
6 reps
9
Lunge (Dumbbell)
3
8 reps
10
Reverse Lunge (Dumbbell)
3
8 reps
11
Squat (Paused)
3
5 reps
12
Leg Press
3
3 reps
13
Leg Extension
3
5 reps
14
Leg Curl
3
5 reps
15
Hip Abductor (Machine)
3
5 reps
16
Jumping Jack
3
10 reps
17
Straight Leg Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Dead Bug Stretch
2
10 reps
3
Sit Up
1
4
Reverse Plank
3
1 mins
5
Pogo Jump
3
5 reps
6
Squat (Bodyweight)
3
8 reps
7
Romanian Deadlift (Dumbbell)
3
8 reps
8
Split Squat (Dumbbell)
3
6 reps
9
Lunge (Dumbbell)
3
8 reps
10
Reverse Lunge (Dumbbell)
3
8 reps
11
Squat (Paused)
3
5 reps
12
Leg Press
3
3 reps
13
Leg Extension
3
5 reps
14
Leg Curl
3
5 reps
15
Hip Abductor (Machine)
3
5 reps
16
Jumping Jack
3
10 reps
17
Straight Leg Calf Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Yoga
2
3
Side Plank
1
1 mins
4
Bench Press (Dumbbell)
3
12 reps
5
Seated Row (Cable)
3
5 reps
6
Chest Fly (Machine)
3
8 reps
7
Seated Shoulder Press (Dumbbell)
3
8 reps
8
Bicep Curl (Machine)
3
8 reps
9
Tricep Extension (Machine)
3
8 reps
10
Bicep Curl (Barbell)
3
3 reps
11
Alternating Dumbbell Curl
1
12
Lateral Raise (Dumbbell)
1
13
One Arm Lateral Raise (Dumbbell)
1
14
Seated Overhead Press (Dumbbell)
1
15
Front Raise
1
16
Seated Overhead Press (Dumbbell)
1
17
Incline Bench Press (Dumbbell)
1
18
Push Up
1
19
Jump Rope
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Yoga
2
3
Side Plank
1
1 mins
4
Bench Press (Dumbbell)
3
12 reps
5
Seated Row (Cable)
3
5 reps
6
Chest Fly (Machine)
3
8 reps
7
Seated Shoulder Press (Dumbbell)
3
8 reps
8
Bicep Curl (Machine)
3
8 reps
9
Tricep Extension (Machine)
3
8 reps
10
Bicep Curl (Barbell)
3
3 reps
11
Alternating Dumbbell Curl
1
12
Lateral Raise (Dumbbell)
1
13
One Arm Lateral Raise (Dumbbell)
1
14
Seated Overhead Press (Dumbbell)
1
15
Front Raise
1
16
Seated Overhead Press (Dumbbell)
1
17
Incline Bench Press (Dumbbell)
1
18
Push Up
1
19
Jump Rope
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Yoga
2
3
Side Plank
1
1 mins
4
Bench Press (Dumbbell)
3
12 reps
5
Seated Row (Cable)
3
5 reps
6
Chest Fly (Machine)
3
8 reps
7
Seated Shoulder Press (Dumbbell)
3
8 reps
8
Bicep Curl (Machine)
3
8 reps
9
Tricep Extension (Machine)
3
8 reps
10
Bicep Curl (Barbell)
3
3 reps
11
Alternating Dumbbell Curl
1
12
Lateral Raise (Dumbbell)
1
13
One Arm Lateral Raise (Dumbbell)
1
14
Seated Overhead Press (Dumbbell)
1
15
Front Raise
1
16
Seated Overhead Press (Dumbbell)
1
17
Incline Bench Press (Dumbbell)
1
18
Push Up
1
19
Jump Rope
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Yoga
2
3
Side Plank
1
1 mins
4
Bench Press (Dumbbell)
3
12 reps
5
Seated Row (Cable)
3
5 reps
6
Chest Fly (Machine)
3
8 reps
7
Seated Shoulder Press (Dumbbell)
3
8 reps
8
Bicep Curl (Machine)
3
8 reps
9
Tricep Extension (Machine)
3
8 reps
10
Bicep Curl (Barbell)
3
3 reps
11
Alternating Dumbbell Curl
1
12
Lateral Raise (Dumbbell)
1
13
One Arm Lateral Raise (Dumbbell)
1
14
Seated Overhead Press (Dumbbell)
1
15
Front Raise
1
16
Seated Overhead Press (Dumbbell)
1
17
Incline Bench Press (Dumbbell)
1
18
Push Up
1
19
Jump Rope
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Yoga
2
3
Side Plank
1
1 mins
4
Bench Press (Dumbbell)
3
12 reps
5
Seated Row (Cable)
3
5 reps
6
Chest Fly (Machine)
3
8 reps
7
Seated Shoulder Press (Dumbbell)
3
8 reps
8
Bicep Curl (Machine)
3
8 reps
9
Tricep Extension (Machine)
3
8 reps
10
Bicep Curl (Barbell)
3
3 reps
11
Alternating Dumbbell Curl
1
12
Lateral Raise (Dumbbell)
1
13
One Arm Lateral Raise (Dumbbell)
1
14
Seated Overhead Press (Dumbbell)
1
15
Front Raise
1
16
Seated Overhead Press (Dumbbell)
1
17
Incline Bench Press (Dumbbell)
1
18
Push Up
1
19
Jump Rope
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Yoga
2
3
Side Plank
1
1 mins
4
Bench Press (Dumbbell)
3
12 reps
5
Seated Row (Cable)
3
5 reps
6
Chest Fly (Machine)
3
8 reps
7
Seated Shoulder Press (Dumbbell)
3
8 reps
8
Bicep Curl (Machine)
3
8 reps
9
Tricep Extension (Machine)
3
8 reps
10
Bicep Curl (Barbell)
3
3 reps
11
Alternating Dumbbell Curl
1
12
Lateral Raise (Dumbbell)
1
13
One Arm Lateral Raise (Dumbbell)
1
14
Seated Overhead Press (Dumbbell)
1
15
Front Raise
1
16
Seated Overhead Press (Dumbbell)
1
17
Incline Bench Press (Dumbbell)
1
18
Push Up
1
19
Jump Rope
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Yoga
2
3
Side Plank
1
1 mins
4
Bench Press (Dumbbell)
3
12 reps
5
Seated Row (Cable)
3
5 reps
6
Chest Fly (Machine)
3
8 reps
7
Seated Shoulder Press (Dumbbell)
3
8 reps
8
Bicep Curl (Machine)
3
8 reps
9
Tricep Extension (Machine)
3
8 reps
10
Bicep Curl (Barbell)
3
3 reps
11
Alternating Dumbbell Curl
1
12
Lateral Raise (Dumbbell)
1
13
One Arm Lateral Raise (Dumbbell)
1
14
Seated Overhead Press (Dumbbell)
1
15
Front Raise
1
16
Seated Overhead Press (Dumbbell)
1
17
Incline Bench Press (Dumbbell)
1
18
Push Up
1
19
Jump Rope
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Yoga
2
3
Side Plank
1
1 mins
4
Bench Press (Dumbbell)
3
12 reps
5
Seated Row (Cable)
3
5 reps
6
Chest Fly (Machine)
3
8 reps
7
Seated Shoulder Press (Dumbbell)
3
8 reps
8
Bicep Curl (Machine)
3
8 reps
9
Tricep Extension (Machine)
3
8 reps
10
Bicep Curl (Barbell)
3
3 reps
11
Alternating Dumbbell Curl
1
12
Lateral Raise (Dumbbell)
1
13
One Arm Lateral Raise (Dumbbell)
1
14
Seated Overhead Press (Dumbbell)
1
15
Front Raise
1
16
Seated Overhead Press (Dumbbell)
1
17
Incline Bench Press (Dumbbell)
1
18
Push Up
1
19
Jump Rope
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Yoga
2
3
Side Plank
1
1 mins
4
Bench Press (Dumbbell)
3
12 reps
5
Seated Row (Cable)
3
5 reps
6
Chest Fly (Machine)
3
8 reps
7
Seated Shoulder Press (Dumbbell)
3
8 reps
8
Bicep Curl (Machine)
3
8 reps
9
Tricep Extension (Machine)
3
8 reps
10
Bicep Curl (Barbell)
3
3 reps
11
Alternating Dumbbell Curl
1
12
Lateral Raise (Dumbbell)
1
13
One Arm Lateral Raise (Dumbbell)
1
14
Seated Overhead Press (Dumbbell)
1
15
Front Raise
1
16
Seated Overhead Press (Dumbbell)
1
17
Incline Bench Press (Dumbbell)
1
18
Push Up
1
19
Jump Rope
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Yoga
2
3
Side Plank
1
1 mins
4
Bench Press (Dumbbell)
3
12 reps
5
Seated Row (Cable)
3
5 reps
6
Chest Fly (Machine)
3
8 reps
7
Seated Shoulder Press (Dumbbell)
3
8 reps
8
Bicep Curl (Machine)
3
8 reps
9
Tricep Extension (Machine)
3
8 reps
10
Bicep Curl (Barbell)
3
3 reps
11
Alternating Dumbbell Curl
1
12
Lateral Raise (Dumbbell)
1
13
One Arm Lateral Raise (Dumbbell)
1
14
Seated Overhead Press (Dumbbell)
1
15
Front Raise
1
16
Seated Overhead Press (Dumbbell)
1
17
Incline Bench Press (Dumbbell)
1
18
Push Up
1
19
Jump Rope
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Yoga
2
3
Side Plank
1
1 mins
4
Bench Press (Dumbbell)
3
12 reps
5
Seated Row (Cable)
3
5 reps
6
Chest Fly (Machine)
3
8 reps
7
Seated Shoulder Press (Dumbbell)
3
8 reps
8
Bicep Curl (Machine)
3
8 reps
9
Tricep Extension (Machine)
3
8 reps
10
Bicep Curl (Barbell)
3
3 reps
11
Alternating Dumbbell Curl
1
12
Lateral Raise (Dumbbell)
1
13
One Arm Lateral Raise (Dumbbell)
1
14
Seated Overhead Press (Dumbbell)
1
15
Front Raise
1
16
Seated Overhead Press (Dumbbell)
1
17
Incline Bench Press (Dumbbell)
1
18
Push Up
1
19
Jump Rope
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
2
Yoga
2
3
Side Plank
1
1 mins
4
Bench Press (Dumbbell)
3
12 reps
5
Seated Row (Cable)
3
5 reps
6
Chest Fly (Machine)
3
8 reps
7
Seated Shoulder Press (Dumbbell)
3
8 reps
8
Bicep Curl (Machine)
3
8 reps
9
Tricep Extension (Machine)
3
8 reps
10
Bicep Curl (Barbell)
3
3 reps
11
Alternating Dumbbell Curl
1
12
Lateral Raise (Dumbbell)
1
13
One Arm Lateral Raise (Dumbbell)
1
14
Seated Overhead Press (Dumbbell)
1
15
Front Raise
1
16
Seated Overhead Press (Dumbbell)
1
17
Incline Bench Press (Dumbbell)
1
18
Push Up
1
19
Jump Rope
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
2
Wall Sit
1
3
Squat (Bodyweight)
1
4
Single Arm Row (Dumbbell)
1
5
Hip Thrust (Barbell)
1
6
Face Pull
1
7
Alternating Dumbbell Curl
1
8
Lateral Raise (Cable)
1
9
Chest Fly (Dumbbell)
1
10
One Arm Lateral Raise (Dumbbell)
1
11
Standing Shoulder Press (Dumbbell)
1
12
Lateral Lunge (Weighted)
1
13
Stairmaster
1
14
Squat (Barbell)
1
15
Romanian Deadlift (Barbell)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
2
Wall Sit
1
3
Squat (Bodyweight)
1
4
Single Arm Row (Dumbbell)
1
5
Hip Thrust (Barbell)
1
6
Face Pull
1
7
Alternating Dumbbell Curl
1
8
Lateral Raise (Cable)
1
9
Chest Fly (Dumbbell)
1
10
One Arm Lateral Raise (Dumbbell)
1
11
Standing Shoulder Press (Dumbbell)
1
12
Lateral Lunge (Weighted)
1
13
Stairmaster
1
14
Squat (Barbell)
1
15
Romanian Deadlift (Barbell)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
2
Wall Sit
1
3
Squat (Bodyweight)
1
4
Single Arm Row (Dumbbell)
1
5
Hip Thrust (Barbell)
1
6
Face Pull
1
7
Alternating Dumbbell Curl
1
8
Lateral Raise (Cable)
1
9
Chest Fly (Dumbbell)
1
10
One Arm Lateral Raise (Dumbbell)
1
11
Standing Shoulder Press (Dumbbell)
1
12
Lateral Lunge (Weighted)
1
13
Stairmaster
1
14
Squat (Barbell)
1
15
Romanian Deadlift (Barbell)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
2
Wall Sit
1
3
Squat (Bodyweight)
1
4
Single Arm Row (Dumbbell)
1
5
Hip Thrust (Barbell)
1
6
Face Pull
1
7
Alternating Dumbbell Curl
1
8
Lateral Raise (Cable)
1
9
Chest Fly (Dumbbell)
1
10
One Arm Lateral Raise (Dumbbell)
1
11
Standing Shoulder Press (Dumbbell)
1
12
Lateral Lunge (Weighted)
1
13
Stairmaster
1
14
Squat (Barbell)
1
15
Romanian Deadlift (Barbell)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
2
Wall Sit
1
3
Squat (Bodyweight)
1
4
Single Arm Row (Dumbbell)
1
5
Hip Thrust (Barbell)
1
6
Face Pull
1
7
Alternating Dumbbell Curl
1
8
Lateral Raise (Cable)
1
9
Chest Fly (Dumbbell)
1
10
One Arm Lateral Raise (Dumbbell)
1
11
Standing Shoulder Press (Dumbbell)
1
12
Lateral Lunge (Weighted)
1
13
Stairmaster
1
14
Squat (Barbell)
1
15
Romanian Deadlift (Barbell)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
2
Wall Sit
1
3
Squat (Bodyweight)
1
4
Single Arm Row (Dumbbell)
1
5
Hip Thrust (Barbell)
1
6
Face Pull
1
7
Alternating Dumbbell Curl
1
8
Lateral Raise (Cable)
1
9
Chest Fly (Dumbbell)
1
10
One Arm Lateral Raise (Dumbbell)
1
11
Standing Shoulder Press (Dumbbell)
1
12
Lateral Lunge (Weighted)
1
13
Stairmaster
1
14
Squat (Barbell)
1
15
Romanian Deadlift (Barbell)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
2
Wall Sit
1
3
Squat (Bodyweight)
1
4
Single Arm Row (Dumbbell)
1
5
Hip Thrust (Barbell)
1
6
Face Pull
1
7
Alternating Dumbbell Curl
1
8
Lateral Raise (Cable)
1
9
Chest Fly (Dumbbell)
1
10
One Arm Lateral Raise (Dumbbell)
1
11
Standing Shoulder Press (Dumbbell)
1
12
Lateral Lunge (Weighted)
1
13
Stairmaster
1
14
Squat (Barbell)
1
15
Romanian Deadlift (Barbell)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
2
Wall Sit
1
3
Squat (Bodyweight)
1
4
Single Arm Row (Dumbbell)
1
5
Hip Thrust (Barbell)
1
6
Face Pull
1
7
Alternating Dumbbell Curl
1
8
Lateral Raise (Cable)
1
9
Chest Fly (Dumbbell)
1
10
One Arm Lateral Raise (Dumbbell)
1
11
Standing Shoulder Press (Dumbbell)
1
12
Lateral Lunge (Weighted)
1
13
Stairmaster
1
14
Squat (Barbell)
1
15
Romanian Deadlift (Barbell)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
2
Wall Sit
1
3
Squat (Bodyweight)
1
4
Single Arm Row (Dumbbell)
1
5
Hip Thrust (Barbell)
1
6
Face Pull
1
7
Alternating Dumbbell Curl
1
8
Lateral Raise (Cable)
1
9
Chest Fly (Dumbbell)
1
10
One Arm Lateral Raise (Dumbbell)
1
11
Standing Shoulder Press (Dumbbell)
1
12
Lateral Lunge (Weighted)
1
13
Stairmaster
1
14
Squat (Barbell)
1
15
Romanian Deadlift (Barbell)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
2
Wall Sit
1
3
Squat (Bodyweight)
1
4
Single Arm Row (Dumbbell)
1
5
Hip Thrust (Barbell)
1
6
Face Pull
1
7
Alternating Dumbbell Curl
1
8
Lateral Raise (Cable)
1
9
Chest Fly (Dumbbell)
1
10
One Arm Lateral Raise (Dumbbell)
1
11
Standing Shoulder Press (Dumbbell)
1
12
Lateral Lunge (Weighted)
1
13
Stairmaster
1
14
Squat (Barbell)
1
15
Romanian Deadlift (Barbell)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
2
Wall Sit
1
3
Squat (Bodyweight)
1
4
Single Arm Row (Dumbbell)
1
5
Hip Thrust (Barbell)
1
6
Face Pull
1
7
Alternating Dumbbell Curl
1
8
Lateral Raise (Cable)
1
9
Chest Fly (Dumbbell)
1
10
One Arm Lateral Raise (Dumbbell)
1
11
Standing Shoulder Press (Dumbbell)
1
12
Lateral Lunge (Weighted)
1
13
Stairmaster
1
14
Squat (Barbell)
1
15
Romanian Deadlift (Barbell)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
2
Wall Sit
1
3
Squat (Bodyweight)
1
4
Single Arm Row (Dumbbell)
1
5
Hip Thrust (Barbell)
1
6
Face Pull
1
7
Alternating Dumbbell Curl
1
8
Lateral Raise (Cable)
1
9
Chest Fly (Dumbbell)
1
10
One Arm Lateral Raise (Dumbbell)
1
11
Standing Shoulder Press (Dumbbell)
1
12
Lateral Lunge (Weighted)
1
13
Stairmaster
1
14
Squat (Barbell)
1
15
Romanian Deadlift (Barbell)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
2
Farmer's Walk (Weighted)
1
3
Stairmaster
1
4
Dead Bug Stretch
1
5
Squat (Bodyweight)
1
6
Bench Press (Dumbbell)
1
7
Jump Rope
1
8
Lunge (Dumbbell)
1
9
Walking Lunge (Dumbbell)
1
10
Reverse Lunge (Dumbbell)
1
11
Bench Press (Barbell)
1
12
Lat Pulldown
1
13
Chest Press (Machine)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
2
Farmer's Walk (Weighted)
1
3
Stairmaster
1
4
Dead Bug Stretch
1
5
Squat (Bodyweight)
1
6
Bench Press (Dumbbell)
1
7
Jump Rope
1
8
Lunge (Dumbbell)
1
9
Walking Lunge (Dumbbell)
1
10
Reverse Lunge (Dumbbell)
1
11
Bench Press (Barbell)
1
12
Lat Pulldown
1
13
Chest Press (Machine)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
2
Farmer's Walk (Weighted)
1
3
Stairmaster
1
4
Dead Bug Stretch
1
5
Squat (Bodyweight)
1
6
Bench Press (Dumbbell)
1
7
Jump Rope
1
8
Lunge (Dumbbell)
1
9
Walking Lunge (Dumbbell)
1
10
Reverse Lunge (Dumbbell)
1
11
Bench Press (Barbell)
1
12
Lat Pulldown
1
13
Chest Press (Machine)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
2
Farmer's Walk (Weighted)
1
3
Stairmaster
1
4
Dead Bug Stretch
1
5
Squat (Bodyweight)
1
6
Bench Press (Dumbbell)
1
7
Jump Rope
1
8
Lunge (Dumbbell)
1
9
Walking Lunge (Dumbbell)
1
10
Reverse Lunge (Dumbbell)
1
11
Bench Press (Barbell)
1
12
Lat Pulldown
1
13
Chest Press (Machine)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
2
Farmer's Walk (Weighted)
1
3
Stairmaster
1
4
Dead Bug Stretch
1
5
Squat (Bodyweight)
1
6
Bench Press (Dumbbell)
1
7
Jump Rope
1
8
Lunge (Dumbbell)
1
9
Walking Lunge (Dumbbell)
1
10
Reverse Lunge (Dumbbell)
1
11
Bench Press (Barbell)
1
12
Lat Pulldown
1
13
Chest Press (Machine)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
2
Farmer's Walk (Weighted)
1
3
Stairmaster
1
4
Dead Bug Stretch
1
5
Squat (Bodyweight)
1
6
Bench Press (Dumbbell)
1
7
Jump Rope
1
8
Lunge (Dumbbell)
1
9
Walking Lunge (Dumbbell)
1
10
Reverse Lunge (Dumbbell)
1
11
Bench Press (Barbell)
1
12
Lat Pulldown
1
13
Chest Press (Machine)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
2
Farmer's Walk (Weighted)
1
3
Stairmaster
1
4
Dead Bug Stretch
1
5
Squat (Bodyweight)
1
6
Bench Press (Dumbbell)
1
7
Jump Rope
1
8
Lunge (Dumbbell)
1
9
Walking Lunge (Dumbbell)
1
10
Reverse Lunge (Dumbbell)
1
11
Bench Press (Barbell)
1
12
Lat Pulldown
1
13
Chest Press (Machine)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
2
Farmer's Walk (Weighted)
1
3
Stairmaster
1
4
Dead Bug Stretch
1
5
Squat (Bodyweight)
1
6
Bench Press (Dumbbell)
1
7
Jump Rope
1
8
Lunge (Dumbbell)
1
9
Walking Lunge (Dumbbell)
1
10
Reverse Lunge (Dumbbell)
1
11
Bench Press (Barbell)
1
12
Lat Pulldown
1
13
Chest Press (Machine)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
2
Farmer's Walk (Weighted)
1
3
Stairmaster
1
4
Dead Bug Stretch
1
5
Squat (Bodyweight)
1
6
Bench Press (Dumbbell)
1
7
Jump Rope
1
8
Lunge (Dumbbell)
1
9
Walking Lunge (Dumbbell)
1
10
Reverse Lunge (Dumbbell)
1
11
Bench Press (Barbell)
1
12
Lat Pulldown
1
13
Chest Press (Machine)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
2
Farmer's Walk (Weighted)
1
3
Stairmaster
1
4
Dead Bug Stretch
1
5
Squat (Bodyweight)
1
6
Bench Press (Dumbbell)
1
7
Jump Rope
1
8
Lunge (Dumbbell)
1
9
Walking Lunge (Dumbbell)
1
10
Reverse Lunge (Dumbbell)
1
11
Bench Press (Barbell)
1
12
Lat Pulldown
1
13
Chest Press (Machine)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
2
Farmer's Walk (Weighted)
1
3
Stairmaster
1
4
Dead Bug Stretch
1
5
Squat (Bodyweight)
1
6
Bench Press (Dumbbell)
1
7
Jump Rope
1
8
Lunge (Dumbbell)
1
9
Walking Lunge (Dumbbell)
1
10
Reverse Lunge (Dumbbell)
1
11
Bench Press (Barbell)
1
12
Lat Pulldown
1
13
Chest Press (Machine)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
2
Farmer's Walk (Weighted)
1
3
Stairmaster
1
4
Dead Bug Stretch
1
5
Squat (Bodyweight)
1
6
Bench Press (Dumbbell)
1
7
Jump Rope
1
8
Lunge (Dumbbell)
1
9
Walking Lunge (Dumbbell)
1
10
Reverse Lunge (Dumbbell)
1
11
Bench Press (Barbell)
1
12
Lat Pulldown
1
13
Chest Press (Machine)
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
Week 1
1 / 12 Weeks
Day 1
1
Incline Treadmill1 Set
15 mins
2
World's Greatest Stretch1 Set
4 Reps
3
Run1 Set
5 mins
4
Arm Circle2 Sets
10 Reps
5
Lying Leg Raise3 Sets
2 Reps
6
Glute Bridge (Bodyweight)3 Sets
5 Reps
7
Russian Twist3 Sets
6 Reps
8
Oblique Crunch3 Sets
6 Reps
9
Farmer's Walk (Weighted)1 Set
2 Reps
10
Push Up (Incline)3 Sets
6 Reps
11A
Bench Press (Barbell)3 Sets
12 Reps
11B
Sumo Squat1 Set
8 Reps
11C
Wide Grip Lat Pulldown1 Set
6 Reps
11D
Chest Press (Machine)1 Set
5 Reps
12
Chest Fly (Dumbbell)3 Sets
6 Reps
13
Stairmaster1 Set
10 mins
Day 4
1
Yoga1 Set
Day 5
1
Incline Treadmill1 Set
2
Wall Sit1 Set
3
Squat (Bodyweight)1 Set
4
Single Arm Row (Dumbbell)1 Set
5
Hip Thrust (Barbell)1 Set
6
Face Pull1 Set
7
Alternating Dumbbell Curl1 Set
8
Lateral Raise (Cable)1 Set
9
Chest Fly (Dumbbell)1 Set
10
One Arm Lateral Raise (Dumbbell)1 Set
11
Standing Shoulder Press (Dumbbell)1 Set
12
Lateral Lunge (Weighted)1 Set
13
Stairmaster1 Set
14
Squat (Barbell)1 Set
15
Romanian Deadlift (Barbell)1 Set
Day 6
1
Incline Treadmill1 Set
30 mins
2
Farmer's Walk (Weighted)1 Set
3
Stairmaster1 Set
4
Dead Bug Stretch1 Set
5
Squat (Bodyweight)1 Set
6
Bench Press (Dumbbell)1 Set
7
Jump Rope1 Set
8
Lunge (Dumbbell)1 Set
9
Walking Lunge (Dumbbell)1 Set
10
Reverse Lunge (Dumbbell)1 Set
11
Bench Press (Barbell)1 Set
12
Lat Pulldown1 Set
13
Chest Press (Machine)1 Set
Day 7
1
Yoga1 Set
Day 2
1
Incline Treadmill1 Set
15 mins
2
Dead Bug Stretch2 Sets
10 Reps
3
Sit Up1 Set
4
Reverse Plank3 Sets
1 mins
5
Pogo Jump3 Sets
5 Reps
6
Squat (Bodyweight)3 Sets
8 Reps
7
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
8
Split Squat (Dumbbell)3 Sets
6 Reps
9
Lunge (Dumbbell)3 Sets
8 Reps
10
Reverse Lunge (Dumbbell)3 Sets
8 Reps
11
Squat (Paused)3 Sets
5 Reps
12
Leg Press3 Sets
3 Reps
13
Leg Extension3 Sets
5 Reps
14
Leg Curl3 Sets
5 Reps
15
Hip Abductor (Machine)3 Sets
5 Reps
16
Jumping Jack3 Sets
10 Reps
17
Straight Leg Calf Raise3 Sets
10 Reps
Day 3
1
Incline Treadmill1 Set
15 mins
2
Yoga2 Sets
3
Side Plank1 Set
1 mins
4
Bench Press (Dumbbell)3 Sets
12 Reps
5
Seated Row (Cable)3 Sets
5 Reps
6
Chest Fly (Machine)3 Sets
8 Reps
7
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
8
Bicep Curl (Machine)3 Sets
8 Reps
9
Tricep Extension (Machine)3 Sets
8 Reps
10
Bicep Curl (Barbell)3 Sets
3 Reps
11
Alternating Dumbbell Curl1 Set
12
Lateral Raise (Dumbbell)1 Set
13
One Arm Lateral Raise (Dumbbell)1 Set
14
Seated Overhead Press (Dumbbell)1 Set
15
Front Raise1 Set
16
Seated Overhead Press (Dumbbell)1 Set
17
Incline Bench Press (Dumbbell)1 Set
18
Push Up1 Set
19
Jump Rope1 Set