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In shape (1)

by
4 athletes joined

Program Description

Lose Some weight

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 05, 2024 01:09
  • Last Edited
    Jun 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.
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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
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 Curl
1 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 Raise
3 Sets
12 Reps
-
7
Cardio
1 Set
30 mins
-
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
7
Cardio
1 Set
30 mins
-
Day 3
1
Wide Grip Lat Pulldown
1 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 Curl
1 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
Cardio
1 Set
30 mins
-
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Clean Deadlift
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Cannonball Crunch
3 Sets
12 Reps
-
8
Cardio
1 Set
30 mins
-