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Getting back in shape

by Spencer Dill
7 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
    Jun 18, 2025 12:00

Summary

Reignite your fitness journey with this comprehensive 10-week program designed to help you get back in shape. Committing to six days a week, you’ll engage in a variety of targeted exercises that focus on building strength and endurance across all major muscle groups. From lat pulldowns to bicep curls, each session is crafted to maximize results while keeping you motivated. Whether you’re returning after a break or simply looking to refresh your routine, this program will empower you to reclaim your fitness with confidence.
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Pull-Up (Assisted)
2
10 reps
-
3
Underhand Lat Pulldown
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Pullover (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
9
Hammer Curl
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hanging Leg Raise
2
20 reps
-
12
Oblique Crunch
2
20 reps
-
13
Plank
2
2 mins
-
14
Sit Up
2
20 reps
-
15
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Pull-Up (Assisted)
2
10 reps
-
3
Underhand Lat Pulldown
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Pullover (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
9
Hammer Curl
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hanging Leg Raise
2
20 reps
-
12
Oblique Crunch
2
20 reps
-
13
Plank
2
2 mins
-
14
Sit Up
2
20 reps
-
15
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Pull-Up (Assisted)
2
10 reps
-
3
Underhand Lat Pulldown
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Pullover (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
9
Hammer Curl
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hanging Leg Raise
2
20 reps
-
12
Oblique Crunch
2
20 reps
-
13
Plank
2
2 mins
-
14
Sit Up
2
20 reps
-
15
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Pull-Up (Assisted)
2
10 reps
-
3
Underhand Lat Pulldown
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Pullover (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
9
Hammer Curl
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hanging Leg Raise
2
20 reps
-
12
Oblique Crunch
2
20 reps
-
13
Plank
2
2 mins
-
14
Sit Up
2
20 reps
-
15
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Pull-Up (Assisted)
2
10 reps
-
3
Underhand Lat Pulldown
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Pullover (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
9
Hammer Curl
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hanging Leg Raise
2
20 reps
-
12
Oblique Crunch
2
20 reps
-
13
Plank
2
2 mins
-
14
Sit Up
2
20 reps
-
15
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Pull-Up (Assisted)
2
10 reps
-
3
Underhand Lat Pulldown
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Pullover (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
9
Hammer Curl
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hanging Leg Raise
2
20 reps
-
12
Oblique Crunch
2
20 reps
-
13
Plank
2
2 mins
-
14
Sit Up
2
20 reps
-
15
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Pull-Up (Assisted)
2
10 reps
-
3
Underhand Lat Pulldown
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Pullover (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
9
Hammer Curl
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hanging Leg Raise
2
20 reps
-
12
Oblique Crunch
2
20 reps
-
13
Plank
2
2 mins
-
14
Sit Up
2
20 reps
-
15
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Pull-Up (Assisted)
2
10 reps
-
3
Underhand Lat Pulldown
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Pullover (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
9
Hammer Curl
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hanging Leg Raise
2
20 reps
-
12
Oblique Crunch
2
20 reps
-
13
Plank
2
2 mins
-
14
Sit Up
2
20 reps
-
15
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Pull-Up (Assisted)
2
10 reps
-
3
Underhand Lat Pulldown
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Pullover (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
9
Hammer Curl
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hanging Leg Raise
2
20 reps
-
12
Oblique Crunch
2
20 reps
-
13
Plank
2
2 mins
-
14
Sit Up
2
20 reps
-
15
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Pull-Up (Assisted)
2
10 reps
-
3
Underhand Lat Pulldown
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Pullover (Dumbbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
9
Hammer Curl
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hanging Leg Raise
2
20 reps
-
12
Oblique Crunch
2
20 reps
-
13
Plank
2
2 mins
-
14
Sit Up
2
20 reps
-
15
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Single Arm Overhead Tricep Extension
2
10 reps
-
9
Hanging Leg Raise
2
20 reps
-
10
Oblique Crunch
2
20 reps
-
11
Sit Up
2
20 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Single Arm Overhead Tricep Extension
2
10 reps
-
9
Hanging Leg Raise
2
20 reps
-
10
Oblique Crunch
2
20 reps
-
11
Sit Up
2
20 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Single Arm Overhead Tricep Extension
2
10 reps
-
9
Hanging Leg Raise
2
20 reps
-
10
Oblique Crunch
2
20 reps
-
11
Sit Up
2
20 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Single Arm Overhead Tricep Extension
2
10 reps
-
9
Hanging Leg Raise
2
20 reps
-
10
Oblique Crunch
2
20 reps
-
11
Sit Up
2
20 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Single Arm Overhead Tricep Extension
2
10 reps
-
9
Hanging Leg Raise
2
20 reps
-
10
Oblique Crunch
2
20 reps
-
11
Sit Up
2
20 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Single Arm Overhead Tricep Extension
2
10 reps
-
9
Hanging Leg Raise
2
20 reps
-
10
Oblique Crunch
2
20 reps
-
11
Sit Up
2
20 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Single Arm Overhead Tricep Extension
2
10 reps
-
9
Hanging Leg Raise
2
20 reps
-
10
Oblique Crunch
2
20 reps
-
11
Sit Up
2
20 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Single Arm Overhead Tricep Extension
2
10 reps
-
9
Hanging Leg Raise
2
20 reps
-
10
Oblique Crunch
2
20 reps
-
11
Sit Up
2
20 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Single Arm Overhead Tricep Extension
2
10 reps
-
9
Hanging Leg Raise
2
20 reps
-
10
Oblique Crunch
2
20 reps
-
11
Sit Up
2
20 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Single Arm Overhead Tricep Extension
2
10 reps
-
9
Hanging Leg Raise
2
20 reps
-
10
Oblique Crunch
2
20 reps
-
11
Sit Up
2
20 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Reverse Lunge (Bodyweight)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Lunge (Bodyweight)
3
10 reps
-
7
Bent Leg Raise
3
10 reps
-
8
V-Up
3
10 reps
-
9
Side Plank
2
2 mins
-
10
Squat (Bodyweight)
3
10 reps
-
11
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Reverse Lunge (Bodyweight)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Lunge (Bodyweight)
3
10 reps
-
7
Bent Leg Raise
3
10 reps
-
8
V-Up
3
10 reps
-
9
Side Plank
2
2 mins
-
10
Squat (Bodyweight)
3
10 reps
-
11
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Reverse Lunge (Bodyweight)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Lunge (Bodyweight)
3
10 reps
-
7
Bent Leg Raise
3
10 reps
-
8
V-Up
3
10 reps
-
9
Side Plank
2
2 mins
-
10
Squat (Bodyweight)
3
10 reps
-
11
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Reverse Lunge (Bodyweight)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Lunge (Bodyweight)
3
10 reps
-
7
Bent Leg Raise
3
10 reps
-
8
V-Up
3
10 reps
-
9
Side Plank
2
2 mins
-
10
Squat (Bodyweight)
3
10 reps
-
11
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Reverse Lunge (Bodyweight)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Lunge (Bodyweight)
3
10 reps
-
7
Bent Leg Raise
3
10 reps
-
8
V-Up
3
10 reps
-
9
Side Plank
2
2 mins
-
10
Squat (Bodyweight)
3
10 reps
-
11
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Reverse Lunge (Bodyweight)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Lunge (Bodyweight)
3
10 reps
-
7
Bent Leg Raise
3
10 reps
-
8
V-Up
3
10 reps
-
9
Side Plank
2
2 mins
-
10
Squat (Bodyweight)
3
10 reps
-
11
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Reverse Lunge (Bodyweight)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Lunge (Bodyweight)
3
10 reps
-
7
Bent Leg Raise
3
10 reps
-
8
V-Up
3
10 reps
-
9
Side Plank
2
2 mins
-
10
Squat (Bodyweight)
3
10 reps
-
11
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Reverse Lunge (Bodyweight)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Lunge (Bodyweight)
3
10 reps
-
7
Bent Leg Raise
3
10 reps
-
8
V-Up
3
10 reps
-
9
Side Plank
2
2 mins
-
10
Squat (Bodyweight)
3
10 reps
-
11
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Reverse Lunge (Bodyweight)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Lunge (Bodyweight)
3
10 reps
-
7
Bent Leg Raise
3
10 reps
-
8
V-Up
3
10 reps
-
9
Side Plank
2
2 mins
-
10
Squat (Bodyweight)
3
10 reps
-
11
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Reverse Lunge (Bodyweight)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Lunge (Bodyweight)
3
10 reps
-
7
Bent Leg Raise
3
10 reps
-
8
V-Up
3
10 reps
-
9
Side Plank
2
2 mins
-
10
Squat (Bodyweight)
3
10 reps
-
11
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Squat (Smith Machine)
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Leg Press
2
10 reps
-
6
Hack Squat
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Stiff Leg Deadlift
2
10 reps
-
9
Sit Up
2
10 reps
-
10
Oblique Crunch
2
10 reps
-
11
Hanging Leg Raise
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Squat (Smith Machine)
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Leg Press
2
10 reps
-
6
Hack Squat
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Stiff Leg Deadlift
2
10 reps
-
9
Sit Up
2
10 reps
-
10
Oblique Crunch
2
10 reps
-
11
Hanging Leg Raise
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Squat (Smith Machine)
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Leg Press
2
10 reps
-
6
Hack Squat
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Stiff Leg Deadlift
2
10 reps
-
9
Sit Up
2
10 reps
-
10
Oblique Crunch
2
10 reps
-
11
Hanging Leg Raise
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Squat (Smith Machine)
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Leg Press
2
10 reps
-
6
Hack Squat
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Stiff Leg Deadlift
2
10 reps
-
9
Sit Up
2
10 reps
-
10
Oblique Crunch
2
10 reps
-
11
Hanging Leg Raise
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Squat (Smith Machine)
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Leg Press
2
10 reps
-
6
Hack Squat
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Stiff Leg Deadlift
2
10 reps
-
9
Sit Up
2
10 reps
-
10
Oblique Crunch
2
10 reps
-
11
Hanging Leg Raise
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Squat (Smith Machine)
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Leg Press
2
10 reps
-
6
Hack Squat
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Stiff Leg Deadlift
2
10 reps
-
9
Sit Up
2
10 reps
-
10
Oblique Crunch
2
10 reps
-
11
Hanging Leg Raise
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Squat (Smith Machine)
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Leg Press
2
10 reps
-
6
Hack Squat
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Stiff Leg Deadlift
2
10 reps
-
9
Sit Up
2
10 reps
-
10
Oblique Crunch
2
10 reps
-
11
Hanging Leg Raise
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Squat (Smith Machine)
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Leg Press
2
10 reps
-
6
Hack Squat
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Stiff Leg Deadlift
2
10 reps
-
9
Sit Up
2
10 reps
-
10
Oblique Crunch
2
10 reps
-
11
Hanging Leg Raise
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Squat (Smith Machine)
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Leg Press
2
10 reps
-
6
Hack Squat
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Stiff Leg Deadlift
2
10 reps
-
9
Sit Up
2
10 reps
-
10
Oblique Crunch
2
10 reps
-
11
Hanging Leg Raise
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Squat (Smith Machine)
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Leg Press
2
10 reps
-
6
Hack Squat
2
10 reps
-
7
Lying Leg Curl
2
10 reps
-
8
Stiff Leg Deadlift
2
10 reps
-
9
Sit Up
2
10 reps
-
10
Oblique Crunch
2
10 reps
-
11
Hanging Leg Raise
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
-
2
Arnold Press
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Front Raise
2
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Upright Row (Barbell)
2
10 reps
-
9
Hanging Leg Raise
2
10 reps
-
10
Sit Up
2
10 reps
-
11
Oblique Crunch
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
-
2
Arnold Press
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Front Raise
2
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Upright Row (Barbell)
2
10 reps
-
9
Hanging Leg Raise
2
10 reps
-
10
Sit Up
2
10 reps
-
11
Oblique Crunch
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
-
2
Arnold Press
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Front Raise
2
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Upright Row (Barbell)
2
10 reps
-
9
Hanging Leg Raise
2
10 reps
-
10
Sit Up
2
10 reps
-
11
Oblique Crunch
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
-
2
Arnold Press
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Front Raise
2
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Upright Row (Barbell)
2
10 reps
-
9
Hanging Leg Raise
2
10 reps
-
10
Sit Up
2
10 reps
-
11
Oblique Crunch
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
-
2
Arnold Press
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Front Raise
2
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Upright Row (Barbell)
2
10 reps
-
9
Hanging Leg Raise
2
10 reps
-
10
Sit Up
2
10 reps
-
11
Oblique Crunch
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
-
2
Arnold Press
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Front Raise
2
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Upright Row (Barbell)
2
10 reps
-
9
Hanging Leg Raise
2
10 reps
-
10
Sit Up
2
10 reps
-
11
Oblique Crunch
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
-
2
Arnold Press
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Front Raise
2
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Upright Row (Barbell)
2
10 reps
-
9
Hanging Leg Raise
2
10 reps
-
10
Sit Up
2
10 reps
-
11
Oblique Crunch
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
-
2
Arnold Press
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Front Raise
2
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Upright Row (Barbell)
2
10 reps
-
9
Hanging Leg Raise
2
10 reps
-
10
Sit Up
2
10 reps
-
11
Oblique Crunch
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
-
2
Arnold Press
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Front Raise
2
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Upright Row (Barbell)
2
10 reps
-
9
Hanging Leg Raise
2
10 reps
-
10
Sit Up
2
10 reps
-
11
Oblique Crunch
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
-
2
Arnold Press
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Front Raise
2
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Upright Row (Barbell)
2
10 reps
-
9
Hanging Leg Raise
2
10 reps
-
10
Sit Up
2
10 reps
-
11
Oblique Crunch
2
10 reps
-
12
Plank
2
2 mins
-
13
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
-
2
Seated Calf Raise
2
10 reps
-
3
Leg Press (45 Degrees)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
V-Up
2
10 reps
-
7
Sit Up
2
10 reps
-
8
Oblique Crunch
2
10 reps
-
9
Plank
2
2 mins
-
10
Hanging Leg Raise
2
10 reps
-
11
Side Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
-
2
Seated Calf Raise
2
10 reps
-
3
Leg Press (45 Degrees)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
V-Up
2
10 reps
-
7
Sit Up
2
10 reps
-
8
Oblique Crunch
2
10 reps
-
9
Plank
2
2 mins
-
10
Hanging Leg Raise
2
10 reps
-
11
Side Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
-
2
Seated Calf Raise
2
10 reps
-
3
Leg Press (45 Degrees)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
V-Up
2
10 reps
-
7
Sit Up
2
10 reps
-
8
Oblique Crunch
2
10 reps
-
9
Plank
2
2 mins
-
10
Hanging Leg Raise
2
10 reps
-
11
Side Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
-
2
Seated Calf Raise
2
10 reps
-
3
Leg Press (45 Degrees)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
V-Up
2
10 reps
-
7
Sit Up
2
10 reps
-
8
Oblique Crunch
2
10 reps
-
9
Plank
2
2 mins
-
10
Hanging Leg Raise
2
10 reps
-
11
Side Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
-
2
Seated Calf Raise
2
10 reps
-
3
Leg Press (45 Degrees)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
V-Up
2
10 reps
-
7
Sit Up
2
10 reps
-
8
Oblique Crunch
2
10 reps
-
9
Plank
2
2 mins
-
10
Hanging Leg Raise
2
10 reps
-
11
Side Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
-
2
Seated Calf Raise
2
10 reps
-
3
Leg Press (45 Degrees)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
V-Up
2
10 reps
-
7
Sit Up
2
10 reps
-
8
Oblique Crunch
2
10 reps
-
9
Plank
2
2 mins
-
10
Hanging Leg Raise
2
10 reps
-
11
Side Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
-
2
Seated Calf Raise
2
10 reps
-
3
Leg Press (45 Degrees)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
V-Up
2
10 reps
-
7
Sit Up
2
10 reps
-
8
Oblique Crunch
2
10 reps
-
9
Plank
2
2 mins
-
10
Hanging Leg Raise
2
10 reps
-
11
Side Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
-
2
Seated Calf Raise
2
10 reps
-
3
Leg Press (45 Degrees)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
V-Up
2
10 reps
-
7
Sit Up
2
10 reps
-
8
Oblique Crunch
2
10 reps
-
9
Plank
2
2 mins
-
10
Hanging Leg Raise
2
10 reps
-
11
Side Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
-
2
Seated Calf Raise
2
10 reps
-
3
Leg Press (45 Degrees)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
V-Up
2
10 reps
-
7
Sit Up
2
10 reps
-
8
Oblique Crunch
2
10 reps
-
9
Plank
2
2 mins
-
10
Hanging Leg Raise
2
10 reps
-
11
Side Plank
2
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
-
2
Seated Calf Raise
2
10 reps
-
3
Leg Press (45 Degrees)
2
10 reps
-
4
Wrist Curls
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
V-Up
2
10 reps
-
7
Sit Up
2
10 reps
-
8
Oblique Crunch
2
10 reps
-
9
Plank
2
2 mins
-
10
Hanging Leg Raise
2
10 reps
-
11
Side Plank
2
2 mins
-
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
-