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BoostcampPNG

Full body strength building program

by Bee B.
2 athletes joined
5.0
(1 rating)

Program Description

Full body strength gain

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 07, 2024 05:06
  • Last Edited
    May 27, 2024 02:57
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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
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 Treadmill
1 Set
15 mins
2
World's Greatest Stretch
1 Set
4 Reps
3
Run
1 Set
5 mins
4
Arm Circle
2 Sets
10 Reps
5
Lying Leg Raise
3 Sets
2 Reps
6
Glute Bridge (Bodyweight)
3 Sets
5 Reps
7
Russian Twist
3 Sets
6 Reps
8
Oblique Crunch
3 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 Squat
1 Set
8 Reps
11C
Wide Grip Lat Pulldown
1 Set
6 Reps
11D
Chest Press (Machine)
1 Set
5 Reps
12
Chest Fly (Dumbbell)
3 Sets
6 Reps
13
Stairmaster
1 Set
10 mins
Day 4
1
Yoga
1 Set
Day 5
1
Incline Treadmill
1 Set
2
Wall Sit
1 Set
3
Squat (Bodyweight)
1 Set
4
Single Arm Row (Dumbbell)
1 Set
5
Hip Thrust (Barbell)
1 Set
6
Face Pull
1 Set
7
Alternating Dumbbell Curl
1 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
Stairmaster
1 Set
14
Squat (Barbell)
1 Set
15
Romanian Deadlift (Barbell)
1 Set
Day 6
1
Incline Treadmill
1 Set
30 mins
2
Farmer's Walk (Weighted)
1 Set
3
Stairmaster
1 Set
4
Dead Bug Stretch
1 Set
5
Squat (Bodyweight)
1 Set
6
Bench Press (Dumbbell)
1 Set
7
Jump Rope
1 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 Pulldown
1 Set
13
Chest Press (Machine)
1 Set
Day 7
1
Yoga
1 Set
Day 2
1
Incline Treadmill
1 Set
15 mins
2
Dead Bug Stretch
2 Sets
10 Reps
3
Sit Up
1 Set
4
Reverse Plank
3 Sets
1 mins
5
Pogo Jump
3 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 Press
3 Sets
3 Reps
13
Leg Extension
3 Sets
5 Reps
14
Leg Curl
3 Sets
5 Reps
15
Hip Abductor (Machine)
3 Sets
5 Reps
16
Jumping Jack
3 Sets
10 Reps
17
Straight Leg Calf Raise
3 Sets
10 Reps
Day 3
1
Incline Treadmill
1 Set
15 mins
2
Yoga
2 Sets
3
Side Plank
1 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 Curl
1 Set
12
Lateral Raise (Dumbbell)
1 Set
13
One Arm Lateral Raise (Dumbbell)
1 Set
14
Seated Overhead Press (Dumbbell)
1 Set
15
Front Raise
1 Set
16
Seated Overhead Press (Dumbbell)
1 Set
17
Incline Bench Press (Dumbbell)
1 Set
18
Push Up
1 Set
19
Jump Rope
1 Set