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BoostcampPNG

Hawks wings

by Jake H.
4 athletes joined

Program Description

Get big obviously

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2024 04:51
  • Last Edited
    Sep 11, 2024 02:09

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
13.2%
Triceps
10%
Biceps
9.8%
Front Delts
9%
Upper Back
8.6%
Chest
7.9%
Middle Delts
7%
Lats
6.3%
Quadriceps
5.8%
Calves
5.3%
Hamstrings
4.2%
Other
3.5%
Rear Delts
2.6%
Glutes
2.6%
Lower Back
2.1%
Forearms
1.4%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Shrug (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
6.8 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
6.8 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
6.8 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
6.8 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
6.8 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
6.8 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
6.8 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
6.8 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
6.8 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
6.8 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
6.8 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Seated Row (Cable)
2
6.8 reps
-
5
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Chest Press (Machine)
1
2
10 reps
8 reps
-
-
4
Hammer Curl
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Chest Press (Machine)
1
2
10 reps
8 reps
-
-
4
Hammer Curl
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Chest Press (Machine)
1
2
10 reps
8 reps
-
-
4
Hammer Curl
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Chest Press (Machine)
1
2
10 reps
8 reps
-
-
4
Hammer Curl
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Chest Press (Machine)
1
2
10 reps
8 reps
-
-
4
Hammer Curl
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Chest Press (Machine)
1
2
10 reps
8 reps
-
-
4
Hammer Curl
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Chest Press (Machine)
1
2
10 reps
8 reps
-
-
4
Hammer Curl
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Chest Press (Machine)
1
2
10 reps
8 reps
-
-
4
Hammer Curl
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Chest Press (Machine)
1
2
10 reps
8 reps
-
-
4
Hammer Curl
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Chest Press (Machine)
1
2
10 reps
8 reps
-
-
4
Hammer Curl
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Chest Press (Machine)
1
2
10 reps
8 reps
-
-
4
Hammer Curl
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
3
Chest Press (Machine)
1
2
10 reps
8 reps
-
-
4
Hammer Curl
2
1
10 reps
8 reps
-
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
1
1
10 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
-
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bear Crawl
3
1 reps
-
3
Russian Twist
3
15 reps
-
4
Oblique Crunch
3
15 reps
-
5
Windshield Wipers
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bear Crawl
3
1 reps
-
3
Russian Twist
3
15 reps
-
4
Oblique Crunch
3
15 reps
-
5
Windshield Wipers
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bear Crawl
3
1 reps
-
3
Russian Twist
3
15 reps
-
4
Oblique Crunch
3
15 reps
-
5
Windshield Wipers
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bear Crawl
3
1 reps
-
3
Russian Twist
3
15 reps
-
4
Oblique Crunch
3
15 reps
-
5
Windshield Wipers
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bear Crawl
3
1 reps
-
3
Russian Twist
3
15 reps
-
4
Oblique Crunch
3
15 reps
-
5
Windshield Wipers
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bear Crawl
3
1 reps
-
3
Russian Twist
3
15 reps
-
4
Oblique Crunch
3
15 reps
-
5
Windshield Wipers
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bear Crawl
3
1 reps
-
3
Russian Twist
3
15 reps
-
4
Oblique Crunch
3
15 reps
-
5
Windshield Wipers
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bear Crawl
3
1 reps
-
3
Russian Twist
3
15 reps
-
4
Oblique Crunch
3
15 reps
-
5
Windshield Wipers
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bear Crawl
3
1 reps
-
3
Russian Twist
3
15 reps
-
4
Oblique Crunch
3
15 reps
-
5
Windshield Wipers
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bear Crawl
3
1 reps
-
3
Russian Twist
3
15 reps
-
4
Oblique Crunch
3
15 reps
-
5
Windshield Wipers
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bear Crawl
3
1 reps
-
3
Russian Twist
3
15 reps
-
4
Oblique Crunch
3
15 reps
-
5
Windshield Wipers
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bear Crawl
3
1 reps
-
3
Russian Twist
3
15 reps
-
4
Oblique Crunch
3
15 reps
-
5
Windshield Wipers
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
1 Set
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Bent Over Row (Barbell)
2 Sets
8 Reps
-
4
Seated Row (Cable)
2 Sets
6.8 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
-
Day 4
1
Leg Press
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
3
Leg Extension
3 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
Day 5
1
Run
1 Set
45 mins
-
2
Bear Crawl
3 Sets
1 Reps
-
3
Russian Twist
3 Sets
15 Reps
-
4
Oblique Crunch
3 Sets
15 Reps
-
5
Windshield Wipers
3 Sets
15 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
Day 1
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Shrug (Barbell)
2 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
2
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
-
-
3
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
-
-
4
Hammer Curl
2 Sets
1 Set
10 Reps
8 Reps
-
-
5
Chest Fly (Machine)
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
-
-