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Getting back in shape
by Spencer Dill
5 athletes joined
Program Description
Getting back in shape
Program Overview
Level
Novice
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Feb 27, 2024 08:29
Last Edited
May 08, 2024 03:47
down_app
Week 1
1 / 10 Weeks
Day 1
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
2
Pull-Up (Assisted)
2 Sets
10 Reps
3
Underhand Lat Pulldown
2 Sets
10 Reps
4
Bent Over Row (Barbell)
2 Sets
10 Reps
5
Seated Row (Cable)
2 Sets
10 Reps
6
Pullover (Dumbbell)
2 Sets
10 Reps
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
9
Hammer Curl
2 Sets
10 Reps
10
Preacher Curl (Barbell)
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
20 Reps
12
Oblique Crunch
2 Sets
20 Reps
13
Plank
2 Sets
2 mins
14
Sit Up
2 Sets
20 Reps
15
Cardio
1 Set
15 mins
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Dumbbell)
2 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
5
Dip (Bodyweight)
2 Sets
10 Reps
6
Tricep Kickback
2 Sets
10 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
20 Reps
10
Oblique Crunch
2 Sets
20 Reps
11
Sit Up
2 Sets
20 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
15 mins
Day 3
1
Walking Lunge
3 Sets
10 Reps
2
Lying Leg Raise
3 Sets
10 Reps
3
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
4
Split Squat (Bodyweight)
3 Sets
10 Reps
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
6
Lunge (Bodyweight)
3 Sets
10 Reps
7
Bent Leg Raise
3 Sets
10 Reps
8
V-Up
3 Sets
10 Reps
9
Side Plank
2 Sets
2 mins
10
Squat (Bodyweight)
3 Sets
10 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Leg Press
1 Set
20 Reps
2
Squat (Smith Machine)
2 Sets
10 Reps
3
Squat (Smith Machine)
2 Sets
10 Reps
4
Leg Extension
2 Sets
10 Reps
5
Leg Press
2 Sets
10 Reps
6
Hack Squat
2 Sets
10 Reps
7
Lying Leg Curl
2 Sets
10 Reps
8
Stiff Leg Deadlift
2 Sets
10 Reps
9
Sit Up
2 Sets
10 Reps
10
Oblique Crunch
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 5
1
Shoulder Press (Machine)
1 Set
20 Reps
2
Arnold Press
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
5
Front Raise
2 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
10 Reps
8
Upright Row (Barbell)
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
10 Reps
10
Sit Up
2 Sets
10 Reps
11
Oblique Crunch
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 6
1
Standing Calf Raise
2 Sets
10 Reps
2
Seated Calf Raise
2 Sets
10 Reps
3
Leg Press (45 Degrees)
2 Sets
10 Reps
4
Wrist Curls
2 Sets
10 Reps
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
6
V-Up
2 Sets
10 Reps
7
Sit Up
2 Sets
10 Reps
8
Oblique Crunch
2 Sets
10 Reps
9
Plank
2 Sets
2 mins
10
Hanging Leg Raise
2 Sets
10 Reps
11
Side Plank
2 Sets
2 mins
Day 1
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
2
Pull-Up (Assisted)
2 Sets
10 Reps
3
Underhand Lat Pulldown
2 Sets
10 Reps
4
Bent Over Row (Barbell)
2 Sets
10 Reps
5
Seated Row (Cable)
2 Sets
10 Reps
6
Pullover (Dumbbell)
2 Sets
10 Reps
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
9
Hammer Curl
2 Sets
10 Reps
10
Preacher Curl (Barbell)
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
20 Reps
12
Oblique Crunch
2 Sets
20 Reps
13
Plank
2 Sets
2 mins
14
Sit Up
2 Sets
20 Reps
15
Cardio
1 Set
15 mins
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Dumbbell)
2 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
5
Dip (Bodyweight)
2 Sets
10 Reps
6
Tricep Kickback
2 Sets
10 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
20 Reps
10
Oblique Crunch
2 Sets
20 Reps
11
Sit Up
2 Sets
20 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
15 mins
Day 3
1
Walking Lunge
3 Sets
10 Reps
2
Lying Leg Raise
3 Sets
10 Reps
3
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
4
Split Squat (Bodyweight)
3 Sets
10 Reps
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
6
Lunge (Bodyweight)
3 Sets
10 Reps
7
Bent Leg Raise
3 Sets
10 Reps
8
V-Up
3 Sets
10 Reps
9
Side Plank
2 Sets
2 mins
10
Squat (Bodyweight)
3 Sets
10 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Leg Press
1 Set
20 Reps
2
Squat (Smith Machine)
2 Sets
10 Reps
3
Squat (Smith Machine)
2 Sets
10 Reps
4
Leg Extension
2 Sets
10 Reps
5
Leg Press
2 Sets
10 Reps
6
Hack Squat
2 Sets
10 Reps
7
Lying Leg Curl
2 Sets
10 Reps
8
Stiff Leg Deadlift
2 Sets
10 Reps
9
Sit Up
2 Sets
10 Reps
10
Oblique Crunch
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 5
1
Shoulder Press (Machine)
1 Set
20 Reps
2
Arnold Press
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
5
Front Raise
2 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
10 Reps
8
Upright Row (Barbell)
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
10 Reps
10
Sit Up
2 Sets
10 Reps
11
Oblique Crunch
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 6
1
Standing Calf Raise
2 Sets
10 Reps
2
Seated Calf Raise
2 Sets
10 Reps
3
Leg Press (45 Degrees)
2 Sets
10 Reps
4
Wrist Curls
2 Sets
10 Reps
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
6
V-Up
2 Sets
10 Reps
7
Sit Up
2 Sets
10 Reps
8
Oblique Crunch
2 Sets
10 Reps
9
Plank
2 Sets
2 mins
10
Hanging Leg Raise
2 Sets
10 Reps
11
Side Plank
2 Sets
2 mins
Day 1
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
2
Pull-Up (Assisted)
2 Sets
10 Reps
3
Underhand Lat Pulldown
2 Sets
10 Reps
4
Bent Over Row (Barbell)
2 Sets
10 Reps
5
Seated Row (Cable)
2 Sets
10 Reps
6
Pullover (Dumbbell)
2 Sets
10 Reps
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
9
Hammer Curl
2 Sets
10 Reps
10
Preacher Curl (Barbell)
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
20 Reps
12
Oblique Crunch
2 Sets
20 Reps
13
Plank
2 Sets
2 mins
14
Sit Up
2 Sets
20 Reps
15
Cardio
1 Set
15 mins
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Dumbbell)
2 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
5
Dip (Bodyweight)
2 Sets
10 Reps
6
Tricep Kickback
2 Sets
10 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
20 Reps
10
Oblique Crunch
2 Sets
20 Reps
11
Sit Up
2 Sets
20 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
15 mins
Day 3
1
Walking Lunge
3 Sets
10 Reps
2
Lying Leg Raise
3 Sets
10 Reps
3
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
4
Split Squat (Bodyweight)
3 Sets
10 Reps
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
6
Lunge (Bodyweight)
3 Sets
10 Reps
7
Bent Leg Raise
3 Sets
10 Reps
8
V-Up
3 Sets
10 Reps
9
Side Plank
2 Sets
2 mins
10
Squat (Bodyweight)
3 Sets
10 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Leg Press
1 Set
20 Reps
2
Squat (Smith Machine)
2 Sets
10 Reps
3
Squat (Smith Machine)
2 Sets
10 Reps
4
Leg Extension
2 Sets
10 Reps
5
Leg Press
2 Sets
10 Reps
6
Hack Squat
2 Sets
10 Reps
7
Lying Leg Curl
2 Sets
10 Reps
8
Stiff Leg Deadlift
2 Sets
10 Reps
9
Sit Up
2 Sets
10 Reps
10
Oblique Crunch
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 5
1
Shoulder Press (Machine)
1 Set
20 Reps
2
Arnold Press
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
5
Front Raise
2 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
10 Reps
8
Upright Row (Barbell)
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
10 Reps
10
Sit Up
2 Sets
10 Reps
11
Oblique Crunch
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 6
1
Standing Calf Raise
2 Sets
10 Reps
2
Seated Calf Raise
2 Sets
10 Reps
3
Leg Press (45 Degrees)
2 Sets
10 Reps
4
Wrist Curls
2 Sets
10 Reps
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
6
V-Up
2 Sets
10 Reps
7
Sit Up
2 Sets
10 Reps
8
Oblique Crunch
2 Sets
10 Reps
9
Plank
2 Sets
2 mins
10
Hanging Leg Raise
2 Sets
10 Reps
11
Side Plank
2 Sets
2 mins
Day 1
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
2
Pull-Up (Assisted)
2 Sets
10 Reps
3
Underhand Lat Pulldown
2 Sets
10 Reps
4
Bent Over Row (Barbell)
2 Sets
10 Reps
5
Seated Row (Cable)
2 Sets
10 Reps
6
Pullover (Dumbbell)
2 Sets
10 Reps
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
9
Hammer Curl
2 Sets
10 Reps
10
Preacher Curl (Barbell)
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
20 Reps
12
Oblique Crunch
2 Sets
20 Reps
13
Plank
2 Sets
2 mins
14
Sit Up
2 Sets
20 Reps
15
Cardio
1 Set
15 mins
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Dumbbell)
2 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
5
Dip (Bodyweight)
2 Sets
10 Reps
6
Tricep Kickback
2 Sets
10 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
20 Reps
10
Oblique Crunch
2 Sets
20 Reps
11
Sit Up
2 Sets
20 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
15 mins
Day 3
1
Walking Lunge
3 Sets
10 Reps
2
Lying Leg Raise
3 Sets
10 Reps
3
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
4
Split Squat (Bodyweight)
3 Sets
10 Reps
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
6
Lunge (Bodyweight)
3 Sets
10 Reps
7
Bent Leg Raise
3 Sets
10 Reps
8
V-Up
3 Sets
10 Reps
9
Side Plank
2 Sets
2 mins
10
Squat (Bodyweight)
3 Sets
10 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Leg Press
1 Set
20 Reps
2
Squat (Smith Machine)
2 Sets
10 Reps
3
Squat (Smith Machine)
2 Sets
10 Reps
4
Leg Extension
2 Sets
10 Reps
5
Leg Press
2 Sets
10 Reps
6
Hack Squat
2 Sets
10 Reps
7
Lying Leg Curl
2 Sets
10 Reps
8
Stiff Leg Deadlift
2 Sets
10 Reps
9
Sit Up
2 Sets
10 Reps
10
Oblique Crunch
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 5
1
Shoulder Press (Machine)
1 Set
20 Reps
2
Arnold Press
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
5
Front Raise
2 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
10 Reps
8
Upright Row (Barbell)
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
10 Reps
10
Sit Up
2 Sets
10 Reps
11
Oblique Crunch
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 6
1
Standing Calf Raise
2 Sets
10 Reps
2
Seated Calf Raise
2 Sets
10 Reps
3
Leg Press (45 Degrees)
2 Sets
10 Reps
4
Wrist Curls
2 Sets
10 Reps
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
6
V-Up
2 Sets
10 Reps
7
Sit Up
2 Sets
10 Reps
8
Oblique Crunch
2 Sets
10 Reps
9
Plank
2 Sets
2 mins
10
Hanging Leg Raise
2 Sets
10 Reps
11
Side Plank
2 Sets
2 mins
Day 1
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
2
Pull-Up (Assisted)
2 Sets
10 Reps
3
Underhand Lat Pulldown
2 Sets
10 Reps
4
Bent Over Row (Barbell)
2 Sets
10 Reps
5
Seated Row (Cable)
2 Sets
10 Reps
6
Pullover (Dumbbell)
2 Sets
10 Reps
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
9
Hammer Curl
2 Sets
10 Reps
10
Preacher Curl (Barbell)
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
20 Reps
12
Oblique Crunch
2 Sets
20 Reps
13
Plank
2 Sets
2 mins
14
Sit Up
2 Sets
20 Reps
15
Cardio
1 Set
15 mins
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Dumbbell)
2 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
5
Dip (Bodyweight)
2 Sets
10 Reps
6
Tricep Kickback
2 Sets
10 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
20 Reps
10
Oblique Crunch
2 Sets
20 Reps
11
Sit Up
2 Sets
20 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
15 mins
Day 3
1
Walking Lunge
3 Sets
10 Reps
2
Lying Leg Raise
3 Sets
10 Reps
3
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
4
Split Squat (Bodyweight)
3 Sets
10 Reps
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
6
Lunge (Bodyweight)
3 Sets
10 Reps
7
Bent Leg Raise
3 Sets
10 Reps
8
V-Up
3 Sets
10 Reps
9
Side Plank
2 Sets
2 mins
10
Squat (Bodyweight)
3 Sets
10 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Leg Press
1 Set
20 Reps
2
Squat (Smith Machine)
2 Sets
10 Reps
3
Squat (Smith Machine)
2 Sets
10 Reps
4
Leg Extension
2 Sets
10 Reps
5
Leg Press
2 Sets
10 Reps
6
Hack Squat
2 Sets
10 Reps
7
Lying Leg Curl
2 Sets
10 Reps
8
Stiff Leg Deadlift
2 Sets
10 Reps
9
Sit Up
2 Sets
10 Reps
10
Oblique Crunch
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 5
1
Shoulder Press (Machine)
1 Set
20 Reps
2
Arnold Press
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
5
Front Raise
2 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
10 Reps
8
Upright Row (Barbell)
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
10 Reps
10
Sit Up
2 Sets
10 Reps
11
Oblique Crunch
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 6
1
Standing Calf Raise
2 Sets
10 Reps
2
Seated Calf Raise
2 Sets
10 Reps
3
Leg Press (45 Degrees)
2 Sets
10 Reps
4
Wrist Curls
2 Sets
10 Reps
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
6
V-Up
2 Sets
10 Reps
7
Sit Up
2 Sets
10 Reps
8
Oblique Crunch
2 Sets
10 Reps
9
Plank
2 Sets
2 mins
10
Hanging Leg Raise
2 Sets
10 Reps
11
Side Plank
2 Sets
2 mins
Day 1
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
2
Pull-Up (Assisted)
2 Sets
10 Reps
3
Underhand Lat Pulldown
2 Sets
10 Reps
4
Bent Over Row (Barbell)
2 Sets
10 Reps
5
Seated Row (Cable)
2 Sets
10 Reps
6
Pullover (Dumbbell)
2 Sets
10 Reps
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
9
Hammer Curl
2 Sets
10 Reps
10
Preacher Curl (Barbell)
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
20 Reps
12
Oblique Crunch
2 Sets
20 Reps
13
Plank
2 Sets
2 mins
14
Sit Up
2 Sets
20 Reps
15
Cardio
1 Set
15 mins
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Dumbbell)
2 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
5
Dip (Bodyweight)
2 Sets
10 Reps
6
Tricep Kickback
2 Sets
10 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
20 Reps
10
Oblique Crunch
2 Sets
20 Reps
11
Sit Up
2 Sets
20 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
15 mins
Day 3
1
Walking Lunge
3 Sets
10 Reps
2
Lying Leg Raise
3 Sets
10 Reps
3
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
4
Split Squat (Bodyweight)
3 Sets
10 Reps
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
6
Lunge (Bodyweight)
3 Sets
10 Reps
7
Bent Leg Raise
3 Sets
10 Reps
8
V-Up
3 Sets
10 Reps
9
Side Plank
2 Sets
2 mins
10
Squat (Bodyweight)
3 Sets
10 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Leg Press
1 Set
20 Reps
2
Squat (Smith Machine)
2 Sets
10 Reps
3
Squat (Smith Machine)
2 Sets
10 Reps
4
Leg Extension
2 Sets
10 Reps
5
Leg Press
2 Sets
10 Reps
6
Hack Squat
2 Sets
10 Reps
7
Lying Leg Curl
2 Sets
10 Reps
8
Stiff Leg Deadlift
2 Sets
10 Reps
9
Sit Up
2 Sets
10 Reps
10
Oblique Crunch
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 5
1
Shoulder Press (Machine)
1 Set
20 Reps
2
Arnold Press
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
5
Front Raise
2 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
10 Reps
8
Upright Row (Barbell)
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
10 Reps
10
Sit Up
2 Sets
10 Reps
11
Oblique Crunch
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 6
1
Standing Calf Raise
2 Sets
10 Reps
2
Seated Calf Raise
2 Sets
10 Reps
3
Leg Press (45 Degrees)
2 Sets
10 Reps
4
Wrist Curls
2 Sets
10 Reps
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
6
V-Up
2 Sets
10 Reps
7
Sit Up
2 Sets
10 Reps
8
Oblique Crunch
2 Sets
10 Reps
9
Plank
2 Sets
2 mins
10
Hanging Leg Raise
2 Sets
10 Reps
11
Side Plank
2 Sets
2 mins
Day 1
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
2
Pull-Up (Assisted)
2 Sets
10 Reps
3
Underhand Lat Pulldown
2 Sets
10 Reps
4
Bent Over Row (Barbell)
2 Sets
10 Reps
5
Seated Row (Cable)
2 Sets
10 Reps
6
Pullover (Dumbbell)
2 Sets
10 Reps
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
9
Hammer Curl
2 Sets
10 Reps
10
Preacher Curl (Barbell)
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
20 Reps
12
Oblique Crunch
2 Sets
20 Reps
13
Plank
2 Sets
2 mins
14
Sit Up
2 Sets
20 Reps
15
Cardio
1 Set
15 mins
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Dumbbell)
2 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
5
Dip (Bodyweight)
2 Sets
10 Reps
6
Tricep Kickback
2 Sets
10 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
20 Reps
10
Oblique Crunch
2 Sets
20 Reps
11
Sit Up
2 Sets
20 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
15 mins
Day 3
1
Walking Lunge
3 Sets
10 Reps
2
Lying Leg Raise
3 Sets
10 Reps
3
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
4
Split Squat (Bodyweight)
3 Sets
10 Reps
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
6
Lunge (Bodyweight)
3 Sets
10 Reps
7
Bent Leg Raise
3 Sets
10 Reps
8
V-Up
3 Sets
10 Reps
9
Side Plank
2 Sets
2 mins
10
Squat (Bodyweight)
3 Sets
10 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Leg Press
1 Set
20 Reps
2
Squat (Smith Machine)
2 Sets
10 Reps
3
Squat (Smith Machine)
2 Sets
10 Reps
4
Leg Extension
2 Sets
10 Reps
5
Leg Press
2 Sets
10 Reps
6
Hack Squat
2 Sets
10 Reps
7
Lying Leg Curl
2 Sets
10 Reps
8
Stiff Leg Deadlift
2 Sets
10 Reps
9
Sit Up
2 Sets
10 Reps
10
Oblique Crunch
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 5
1
Shoulder Press (Machine)
1 Set
20 Reps
2
Arnold Press
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
5
Front Raise
2 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
10 Reps
8
Upright Row (Barbell)
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
10 Reps
10
Sit Up
2 Sets
10 Reps
11
Oblique Crunch
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 6
1
Standing Calf Raise
2 Sets
10 Reps
2
Seated Calf Raise
2 Sets
10 Reps
3
Leg Press (45 Degrees)
2 Sets
10 Reps
4
Wrist Curls
2 Sets
10 Reps
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
6
V-Up
2 Sets
10 Reps
7
Sit Up
2 Sets
10 Reps
8
Oblique Crunch
2 Sets
10 Reps
9
Plank
2 Sets
2 mins
10
Hanging Leg Raise
2 Sets
10 Reps
11
Side Plank
2 Sets
2 mins
Day 1
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
2
Pull-Up (Assisted)
2 Sets
10 Reps
3
Underhand Lat Pulldown
2 Sets
10 Reps
4
Bent Over Row (Barbell)
2 Sets
10 Reps
5
Seated Row (Cable)
2 Sets
10 Reps
6
Pullover (Dumbbell)
2 Sets
10 Reps
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
9
Hammer Curl
2 Sets
10 Reps
10
Preacher Curl (Barbell)
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
20 Reps
12
Oblique Crunch
2 Sets
20 Reps
13
Plank
2 Sets
2 mins
14
Sit Up
2 Sets
20 Reps
15
Cardio
1 Set
15 mins
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Dumbbell)
2 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
5
Dip (Bodyweight)
2 Sets
10 Reps
6
Tricep Kickback
2 Sets
10 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
20 Reps
10
Oblique Crunch
2 Sets
20 Reps
11
Sit Up
2 Sets
20 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
15 mins
Day 3
1
Walking Lunge
3 Sets
10 Reps
2
Lying Leg Raise
3 Sets
10 Reps
3
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
4
Split Squat (Bodyweight)
3 Sets
10 Reps
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
6
Lunge (Bodyweight)
3 Sets
10 Reps
7
Bent Leg Raise
3 Sets
10 Reps
8
V-Up
3 Sets
10 Reps
9
Side Plank
2 Sets
2 mins
10
Squat (Bodyweight)
3 Sets
10 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Leg Press
1 Set
20 Reps
2
Squat (Smith Machine)
2 Sets
10 Reps
3
Squat (Smith Machine)
2 Sets
10 Reps
4
Leg Extension
2 Sets
10 Reps
5
Leg Press
2 Sets
10 Reps
6
Hack Squat
2 Sets
10 Reps
7
Lying Leg Curl
2 Sets
10 Reps
8
Stiff Leg Deadlift
2 Sets
10 Reps
9
Sit Up
2 Sets
10 Reps
10
Oblique Crunch
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 5
1
Shoulder Press (Machine)
1 Set
20 Reps
2
Arnold Press
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
5
Front Raise
2 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
10 Reps
8
Upright Row (Barbell)
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
10 Reps
10
Sit Up
2 Sets
10 Reps
11
Oblique Crunch
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 6
1
Standing Calf Raise
2 Sets
10 Reps
2
Seated Calf Raise
2 Sets
10 Reps
3
Leg Press (45 Degrees)
2 Sets
10 Reps
4
Wrist Curls
2 Sets
10 Reps
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
6
V-Up
2 Sets
10 Reps
7
Sit Up
2 Sets
10 Reps
8
Oblique Crunch
2 Sets
10 Reps
9
Plank
2 Sets
2 mins
10
Hanging Leg Raise
2 Sets
10 Reps
11
Side Plank
2 Sets
2 mins
Day 1
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
2
Pull-Up (Assisted)
2 Sets
10 Reps
3
Underhand Lat Pulldown
2 Sets
10 Reps
4
Bent Over Row (Barbell)
2 Sets
10 Reps
5
Seated Row (Cable)
2 Sets
10 Reps
6
Pullover (Dumbbell)
2 Sets
10 Reps
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
9
Hammer Curl
2 Sets
10 Reps
10
Preacher Curl (Barbell)
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
20 Reps
12
Oblique Crunch
2 Sets
20 Reps
13
Plank
2 Sets
2 mins
14
Sit Up
2 Sets
20 Reps
15
Cardio
1 Set
15 mins
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Dumbbell)
2 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
5
Dip (Bodyweight)
2 Sets
10 Reps
6
Tricep Kickback
2 Sets
10 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
20 Reps
10
Oblique Crunch
2 Sets
20 Reps
11
Sit Up
2 Sets
20 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
15 mins
Day 3
1
Walking Lunge
3 Sets
10 Reps
2
Lying Leg Raise
3 Sets
10 Reps
3
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
4
Split Squat (Bodyweight)
3 Sets
10 Reps
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
6
Lunge (Bodyweight)
3 Sets
10 Reps
7
Bent Leg Raise
3 Sets
10 Reps
8
V-Up
3 Sets
10 Reps
9
Side Plank
2 Sets
2 mins
10
Squat (Bodyweight)
3 Sets
10 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Leg Press
1 Set
20 Reps
2
Squat (Smith Machine)
2 Sets
10 Reps
3
Squat (Smith Machine)
2 Sets
10 Reps
4
Leg Extension
2 Sets
10 Reps
5
Leg Press
2 Sets
10 Reps
6
Hack Squat
2 Sets
10 Reps
7
Lying Leg Curl
2 Sets
10 Reps
8
Stiff Leg Deadlift
2 Sets
10 Reps
9
Sit Up
2 Sets
10 Reps
10
Oblique Crunch
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 5
1
Shoulder Press (Machine)
1 Set
20 Reps
2
Arnold Press
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
5
Front Raise
2 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
10 Reps
8
Upright Row (Barbell)
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
10 Reps
10
Sit Up
2 Sets
10 Reps
11
Oblique Crunch
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 6
1
Standing Calf Raise
2 Sets
10 Reps
2
Seated Calf Raise
2 Sets
10 Reps
3
Leg Press (45 Degrees)
2 Sets
10 Reps
4
Wrist Curls
2 Sets
10 Reps
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
6
V-Up
2 Sets
10 Reps
7
Sit Up
2 Sets
10 Reps
8
Oblique Crunch
2 Sets
10 Reps
9
Plank
2 Sets
2 mins
10
Hanging Leg Raise
2 Sets
10 Reps
11
Side Plank
2 Sets
2 mins
Day 1
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
2
Pull-Up (Assisted)
2 Sets
10 Reps
3
Underhand Lat Pulldown
2 Sets
10 Reps
4
Bent Over Row (Barbell)
2 Sets
10 Reps
5
Seated Row (Cable)
2 Sets
10 Reps
6
Pullover (Dumbbell)
2 Sets
10 Reps
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
9
Hammer Curl
2 Sets
10 Reps
10
Preacher Curl (Barbell)
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
20 Reps
12
Oblique Crunch
2 Sets
20 Reps
13
Plank
2 Sets
2 mins
14
Sit Up
2 Sets
20 Reps
15
Cardio
1 Set
15 mins
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Dumbbell)
2 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
5
Dip (Bodyweight)
2 Sets
10 Reps
6
Tricep Kickback
2 Sets
10 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
20 Reps
10
Oblique Crunch
2 Sets
20 Reps
11
Sit Up
2 Sets
20 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
15 mins
Day 3
1
Walking Lunge
3 Sets
10 Reps
2
Lying Leg Raise
3 Sets
10 Reps
3
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
4
Split Squat (Bodyweight)
3 Sets
10 Reps
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
6
Lunge (Bodyweight)
3 Sets
10 Reps
7
Bent Leg Raise
3 Sets
10 Reps
8
V-Up
3 Sets
10 Reps
9
Side Plank
2 Sets
2 mins
10
Squat (Bodyweight)
3 Sets
10 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Leg Press
1 Set
20 Reps
2
Squat (Smith Machine)
2 Sets
10 Reps
3
Squat (Smith Machine)
2 Sets
10 Reps
4
Leg Extension
2 Sets
10 Reps
5
Leg Press
2 Sets
10 Reps
6
Hack Squat
2 Sets
10 Reps
7
Lying Leg Curl
2 Sets
10 Reps
8
Stiff Leg Deadlift
2 Sets
10 Reps
9
Sit Up
2 Sets
10 Reps
10
Oblique Crunch
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 5
1
Shoulder Press (Machine)
1 Set
20 Reps
2
Arnold Press
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
5
Front Raise
2 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
10 Reps
8
Upright Row (Barbell)
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
10 Reps
10
Sit Up
2 Sets
10 Reps
11
Oblique Crunch
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 6
1
Standing Calf Raise
2 Sets
10 Reps
2
Seated Calf Raise
2 Sets
10 Reps
3
Leg Press (45 Degrees)
2 Sets
10 Reps
4
Wrist Curls
2 Sets
10 Reps
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
6
V-Up
2 Sets
10 Reps
7
Sit Up
2 Sets
10 Reps
8
Oblique Crunch
2 Sets
10 Reps
9
Plank
2 Sets
2 mins
10
Hanging Leg Raise
2 Sets
10 Reps
11
Side Plank
2 Sets
2 mins