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BoostcampPNG

Hybrid PHUL

by Shivam T.

Program Description

Traditional gym workout plan tailored for fat loss, lean muscle gain, and core strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 10:24
  • Last Edited
    May 30, 2025 10:25
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
15 reps
-
2
Treadmill
1
5 mins
-
3
Push Up (Knees)
2
10 reps
-
4
Bench Press (Barbell)
4
8 reps
75%
5
Incline Chest Press (Machine)
3
12 reps
75%
6
Tricep Pushdown (Cable)
3
12 reps
75%
7A
Bench Press (Dumbbell)
3
10 reps
50%
7B
Seated Dip (Machine)
3
12 reps
50%
8
Cable Crunch
1
15 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
2 mins
-
2
Treadmill
1
5 mins
-
3
Wide Grip Lat Pulldown
4
10 reps
75%
4
One Arm Bent Over Row
6
10 reps
75%
5
Seated Row (Cable)
3
12 reps
75%
6
Bicep Curl (EZ Bar)
3
10 reps
75%
7A
Face Pull
3
15 reps
75%
7B
Incline Curl (Dumbbell)
3
12 reps
75%
8
Hanging Knee Raise
1
15 reps
-
9
Russian Twist
1
30 reps
-
10
Plank with Shoulder Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
20 reps
-
2
Squat (Bodyweight)
2
15 reps
-
3
Treadmill
1
5 mins
-
4
Squat (Barbell)
4
8 reps
50%
5
Leg Press
3
12 reps
75%
6
Leg Curl
3
12 reps
75%
7
Leg Press (45 Degrees)
3
12 reps
-
8A
Standing Calf Raise
3
15 reps
75%
8B
Seated Calf Raise
3
15 reps
-
9
Decline Leg Raises
1
15 reps
-
10
Cable Crunch
1
15 reps
-
11
Side Plank with Reach Through
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
-
2
Elliptical
1
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
75%
4
Lateral Raise (Machine)
3
15 reps
75%
5
Upright Row (Cable)
3
12 reps
75%
6
Overhead Tricep Extension (Cable)
3
12 reps
75%
7
Preacher Curl (EZ Bar)
3
10 reps
75%
8A
Hammer Curl (Dumbbell)
3
12 reps
75%
8B
Front Raise
3
12 reps
75%
9
Plank
1
1 mins
-
10
Decline Crunch
1
30 reps
-
11
Oblique Crunch
2
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Arm Circle
2 Sets
15 Reps
-
2
Treadmill
1 Set
5 mins
-
3
Push Up (Knees)
2 Sets
10 Reps
-
4
Bench Press (Barbell)
4 Sets
8 Reps
75%
5
Incline Chest Press (Machine)
3 Sets
12 Reps
75%
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
75%
7A
Bench Press (Dumbbell)
3 Sets
10 Reps
50%
7B
Seated Dip (Machine)
3 Sets
12 Reps
50%
8
Cable Crunch
1 Set
15 Reps
-
9
Russian Twist
3 Sets
20 Reps
-
Day 2
1
Cat Cow Stretch
1 Set
2 mins
-
2
Treadmill
1 Set
5 mins
-
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
75%
4
One Arm Bent Over Row
6 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
12 Reps
75%
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
75%
7A
Face Pull
3 Sets
15 Reps
75%
7B
Incline Curl (Dumbbell)
3 Sets
12 Reps
75%
8
Hanging Knee Raise
1 Set
15 Reps
-
9
Russian Twist
1 Set
30 Reps
-
10
Plank with Shoulder Taps
3 Sets
12 Reps
-
Day 3
1
Side Leg Swings
1 Set
20 Reps
-
2
Squat (Bodyweight)
2 Sets
15 Reps
-
3
Treadmill
1 Set
5 mins
-
4
Squat (Barbell)
4 Sets
8 Reps
50%
5
Leg Press
3 Sets
12 Reps
75%
6
Leg Curl
3 Sets
12 Reps
75%
7
Leg Press (45 Degrees)
3 Sets
12 Reps
-
8A
Standing Calf Raise
3 Sets
15 Reps
75%
8B
Seated Calf Raise
3 Sets
15 Reps
-
9
Decline Leg Raises
1 Set
15 Reps
-
10
Cable Crunch
1 Set
15 Reps
-
11
Side Plank with Reach Through
2 Sets
0.5 mins
-
Day 4
1
Band Pull Apart
2 Sets
15 Reps
-
2
Elliptical
1 Set
5 mins
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
75%
4
Lateral Raise (Machine)
3 Sets
15 Reps
75%
5
Upright Row (Cable)
3 Sets
12 Reps
75%
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
75%
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
75%
8A
Hammer Curl (Dumbbell)
3 Sets
12 Reps
75%
8B
Front Raise
3 Sets
12 Reps
75%
9
Plank
1 Set
1 mins
-
10
Decline Crunch
1 Set
30 Reps
-
11
Oblique Crunch
2 Sets
15 Reps
-