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The Superwoman Program

by Diego M.
3 athletes joined

Program Description

To improve Hiking Stability/Lower body Strength & Upper Body Strength & Stability.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2025 11:11
  • Last Edited
    Jun 18, 2025 12:36

Summary

Unleash your inner strength with The Superwoman Program, a comprehensive 16-week training plan designed for those ready to elevate their fitness game. Committing just four days a week, you'll engage in a dynamic mix of stability, strength, and cardio workouts, including unique exercises like Turkish Get Ups and Goblet Squats. This program focuses on building full-body strength, enhancing stability, and boosting endurance, all while using a full gym setup. Get ready to transform your body and mindset—it's time to become the superwoman you were meant to be!
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Tri-Point SL Reaches
3
12-15 reps
-
2B
Goblet Squat
3
8-10 reps
-
3A
Turkish Get Up
3
5-8 reps
-
3B
Push Up (Knees)
3
AMRAP
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5A
Pallof Press With Overhead Extension
3
8-12 reps
-
5B
Single Leg Calf Raise
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Wrist Circles W/ Bar
2
10-12 reps
-
3
Pull-Up (Band)
3
5-10 reps
-
4
DB Cross Bench Pullovers
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Wood Chop
3
8-12 reps
-
6A
Hollow Hold
2
0.5-1 mins
-
6B
Plank
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Box Jump
2
3 reps
-
3
Trap Bar Deadlift
3
6-10 reps
-
4A
Hip Abductor (Machine)
3
8-12 reps
-
4B
Wall Sit
3
1-2 mins
-
5A
Single Leg Hip Thrust
3
8-12 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
QL Lifts
3
6-12 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
DB External Rotations
2
10-15 reps
-
3A
Overhead Press (Dumbbell)
3
6-10 reps
-
3B
Pull-Up (Band)
3
5-10 reps
-
4
Ab Wheel
3
AMRAP
-
5A
Y Raise (Dumbbell)
3
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
7
Cardio
1
10-15 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Warmup
1 Set
1 Reps
-
2A
Tri-Point SL Reaches
3 Sets
12-15 Reps
-
2B
Goblet Squat
3 Sets
8-10 Reps
-
3A
Turkish Get Up
3 Sets
5-8 Reps
-
3B
Push Up (Knees)
3 Sets
AMRAP
-
4
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
-
5A
Pallof Press With Overhead Extension
3 Sets
8-12 Reps
-
5B
Single Leg Calf Raise
3 Sets
12-15 Reps
-
6
Cardio
1 Set
10-15 mins
-
Day 2
1
Warmup
1 Set
1 Reps
-
2
Wrist Circles W/ Bar
2 Sets
10-12 Reps
-
3
Pull-Up (Band)
3 Sets
5-10 Reps
-
4
DB Cross Bench Pullovers
3 Sets
10-15 Reps
-
5A
Face Pull
3 Sets
10-15 Reps
-
5B
Wood Chop
3 Sets
8-12 Reps
-
6A
Hollow Hold
2 Sets
0.5-1 mins
-
6B
Plank
2 Sets
1 mins
-
7
Cardio
1 Set
10-15 mins
-
Day 3
1
Warmup
1 Set
1 Reps
-
2
Box Jump
2 Sets
3 Reps
-
3
Trap Bar Deadlift
3 Sets
6-10 Reps
-
4A
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
4B
Wall Sit
3 Sets
1-2 mins
-
5A
Single Leg Hip Thrust
3 Sets
8-12 Reps
-
5B
Copenhagen Plank
3 Sets
0.5-1 mins
-
6
QL Lifts
3 Sets
6-12 Reps
-
7
Cardio
1 Set
10-15 mins
-
Day 4
1
Warmup
1 Set
1 Reps
-
2
DB External Rotations
2 Sets
10-15 Reps
-
3A
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
3B
Pull-Up (Band)
3 Sets
5-10 Reps
-
4
Ab Wheel
3 Sets
AMRAP
-
5A
Y Raise (Dumbbell)
3 Sets
10-15 Reps
-
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
-
7
Cardio
1 Set
10-15 mins
-