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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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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
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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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