Program Description
Lose Some weight
Program Overview
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJun 05, 2024 01:09
- Last EditedJun 18, 2025 09:26

Summary
Get ready to transform your physique with the "In Shape" program, an 8-week journey designed to build strength and enhance your overall fitness. Committing to just four days a week, you'll engage in a balanced mix of dumbbell, barbell, and machine exercises targeting all major muscle groups. Each workout is structured to progressively challenge you, ensuring you stay motivated and see results. Whether you're looking to tone up or build muscle, this program is your roadmap to achieving your fitness goals.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Shoulder Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Alternating Dumbbell Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Lying Tricep Extension (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Lying Leg Raise3 Sets
12 Reps
-
7
Cardio1 Set
30 mins
-
Day 2
1
Goblet Squat1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Stiff Leg Deadlift1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Press1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Walking Lunge1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Seated Calf Raise1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Abs Crunch (Bodyweight)3 Sets
12 Reps
-
7
Cardio1 Set
30 mins
-
Day 3
1
Wide Grip Lat Pulldown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Close Grip)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Lateral Raise (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Hammer Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Extension (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Cardio1 Set
30 mins
-
Day 4
1
Hack Squat1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Clean Deadlift1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Step-Up (Weighted)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Hip Abductor (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hip Adductor (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Seated Calf Raise1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Cannonball Crunch3 Sets
12 Reps
-
8
Cardio1 Set
30 mins
-