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Push Pull Legs Cardio - Shredded RP

by Rishi Porwal
1 athletes joined

Program Description

Develop a good symmetry with a slight focus on lower body.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 14, 2025 08:01
  • Last Edited
    Sep 14, 2025 08:38
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Glutes
13.1%
Abs
11.2%
Hamstrings
10.7%
Upper Back
5.9%
Lats
5.6%
Calves
5.3%
Chest
5.3%
Biceps
5.1%
Triceps
4.8%
Front Delts
4.7%
Adductors
3.6%
Forearms
3.2%
Middle Delts
3.1%
Cardio
1.8%
Lower Back
1.2%
Abductors
0.4%
Rear Delts
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Squat (Smith Machine)
4
10 reps
-
3
Sumo Squat
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
4
15 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Week 1
1 / 14 Weeks
Day 1
1
Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
7
Abs Crunch (Bodyweight)
1 Set
1 mins
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Cable Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 3
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 4
1
Cycling
1 Set
15 mins
-
2
Treadmill
1 Set
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
HIIT Full Body
1 Set
15 mins
-
5
Plank to Push Up
1 Set
1 Set
1 mins
1 mins
-
-
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 6
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Sumo Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
7
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 7
1
Elliptical
1 Set
15 mins
-
2
Treadmill
1 Set
30 mins
-
3
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Hanging Leg Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Plank
1 Set
1 Set
1 mins
1 mins
-
-