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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
    Jun 18, 2025 10:36

Summary

Unleash your strength with the Hybrid PHUL program, a comprehensive 18-week training plan designed for serious lifters. Committing just four days a week, you'll alternate between upper and lower body workouts, focusing on building muscle and enhancing endurance. Each session combines compound lifts, isolation exercises, and core work to maximize gains and improve overall fitness. Get ready to push your limits and transform your physique with this structured approach to hybrid training!
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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
-