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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 18, 2025 11:51

Summary

Embark on a transformative 12-week journey with the "hanie" program, designed to elevate your fitness through six days of dynamic training each week. This comprehensive plan combines bodyweight exercises and machine workouts, targeting major muscle groups while enhancing core strength and stability. With a focus on progressive overload, you'll push your limits and see real results. Get ready to build strength, improve endurance, and sculpt your physique in a structured, motivating environment.
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4.8 Stars with 10, 000+ Ratings
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
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
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