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BoostcampPNG
hanie
by Pooria B.
1 athletes joined
Program Description
Created for hanie by pooria purpose: gain beginner gains on a cut
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Jun 14, 2024 05:46
Last Edited
Jun 14, 2024 08:41
down_app
Week 1
1 / 12 Weeks
Day 1
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog
1 Set
15 mins
@7
6
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)
1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
15-30 mins
@10
Day 6
1
Leg Extension
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog
1 Set
15 mins
@7
Day 1
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog
1 Set
15 mins
@7
6
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)
1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
15-30 mins
@10
Day 6
1
Leg Extension
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog
1 Set
15 mins
@7
Day 1
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog
1 Set
15 mins
@7
6
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)
1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
15-30 mins
@10
Day 6
1
Leg Extension
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog
1 Set
15 mins
@7
Day 1
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog
1 Set
15 mins
@7
6
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)
1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
15-30 mins
@10
Day 6
1
Leg Extension
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog
1 Set
15 mins
@7
Day 1
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog
1 Set
15 mins
@7
6
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)
1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
15-30 mins
@10
Day 6
1
Leg Extension
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog
1 Set
15 mins
@7
Day 1
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog
1 Set
15 mins
@7
6
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)
1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
15-30 mins
@10
Day 6
1
Leg Extension
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog
1 Set
15 mins
@7
Day 1
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog
1 Set
15 mins
@7
6
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)
1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
15-30 mins
@10
Day 6
1
Leg Extension
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog
1 Set
15 mins
@7
Day 1
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog
1 Set
15 mins
@7
6
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)
1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
15-30 mins
@10
Day 6
1
Leg Extension
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog
1 Set
15 mins
@7
Day 1
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog
1 Set
15 mins
@7
6
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)
1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
15-30 mins
@10
Day 6
1
Leg Extension
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog
1 Set
15 mins
@7
Day 1
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog
1 Set
15 mins
@7
6
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)
1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
15-30 mins
@10
Day 6
1
Leg Extension
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog
1 Set
15 mins
@7
Day 1
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog
1 Set
15 mins
@7
6
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)
1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
15-30 mins
@10
Day 6
1
Leg Extension
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog
1 Set
15 mins
@7
Day 1
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog
1 Set
15 mins
@7
6
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)
1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber
1 Set
45 secs
@7
2
Oblique Crunch
1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)
1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly
1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank
1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog
1 Set
15-30 mins
@10
Day 6
1
Leg Extension
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension
1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog
1 Set
15 mins
@7