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PROJECT PETITE

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1 athletes joined

Program Description

Pettiness

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 27, 2026 05:43
  • Last Edited
    Feb 09, 2026 08:11
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.3%
Triceps
10.3%
Front Delts
9.5%
Upper Back
8.6%
Quadriceps
8.6%
Hamstrings
8.6%
Abs
7.8%
Glutes
7%
Lats
6.9%
Chest
5.2%
Forearms
3.4%
Other
3.4%
Middle Delts
3.4%
Calves
3.3%
Abductors
1%
Rear Delts
0.9%
Adductors
0.9%
Lower Back
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
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
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Hip Abductor (Machine)
3
8-10 reps
-
5
Seated Calf Raise
3
10-12 reps
-
6
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Goblet Squat
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Chest Press (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Front Raise
3
10-12 reps
-
7
Russian Twist
3
8-10 reps
-
8
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-12 reps
-
2
Bicep Curl (Cable)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Abductor (Machine)
1
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Side Crunch (Cable)
3
8-10 reps
-
7
Russian Twist
3
8-10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Week 1
1 / 18 Weeks
Day 3
1
Wide Grip Pull-Up
3 Sets
10-12 Reps
-
2
Bicep Curl (Cable)
3 Sets
10-12 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Lat Pulldown
3 Sets
10-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Run
1 Set
30 mins
-
Day 4
1
Stretching
1 Set
30 mins
-
Day 7
1
Walk
1 Set
30 mins
-
Day 6
1
Shrug (Dumbbell)
3 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Wide Grip Pull-Up
3 Sets
8-10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
6
Side Crunch (Cable)
3 Sets
8-10 Reps
-
7
Russian Twist
3 Sets
8-10 Reps
-
Day 2
1
Dip (Bodyweight)
3 Sets
10-12 Reps
-
2
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Chest Press (Machine)
3 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6
Front Raise
3 Sets
10-12 Reps
-
7
Russian Twist
3 Sets
8-10 Reps
-
8
Run
1 Set
30 mins
-
Day 1
1
Leg Extension
3 Sets
10-12 Reps
-
2
Goblet Squat
3 Sets
10-12 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
4
Hip Abductor (Machine)
3 Sets
8-10 Reps
-
5
Seated Calf Raise
3 Sets
10-12 Reps
-
6
Walk
1 Set
30 mins
-
Day 5
1
Leg Press (45 Degrees)
3 Sets
10-12 Reps
-
2
Lying Leg Curl
3 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Hip Abductor (Machine)
1 Set
-
5
Walk
1 Set
30 mins
-