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Dani BBB 531

by Dani C.

Program Description

Strength and Hypertrophy

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 30, 2025 10:35
  • Last Edited
    Dec 30, 2025 11:02
Muscle Engagement
Front
Back
MuscleSet
Abs
14.6%
Hamstrings
11.8%
Glutes
11.4%
Quadriceps
11%
Front Delts
10%
Triceps
9%
Middle Delts
5.5%
Upper Back
5.5%
Lats
5.5%
Chest
5.5%
Lower Back
3.5%
Adductors
2.8%
Biceps
2.8%
Rear Delts
1%
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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
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
5
10-20 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
5
10-20 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
5
10-20 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Squat (Barbell)
3
10 reps
50%
3
Leg Extension
3
10-20 reps
-
4
Hanging Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
5
10-20 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
5
10-20 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
5
10-20 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Squat (Barbell)
3
10 reps
50%
3
Leg Extension
3
10-20 reps
-
4
Hanging Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
5
10-20 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
5
10-20 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
5
10-20 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Squat (Barbell)
3
10 reps
50%
3
Leg Extension
3
10-20 reps
-
4
Hanging Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
5
10-20 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
5
10-20 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
5
10-20 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Squat (Barbell)
3
10 reps
50%
3
Leg Extension
3
10-20 reps
-
4
Hanging Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Squat (Barbell)
3
12 reps
50%
3
Leg Extension
3
10-20 reps
-
4
Hanging Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
50%
2
Squat (Barbell)
3
20 reps
50%
3
Leg Extension
3
10-20 reps
-
4
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
5
10-20 reps
-
4
Hanging Oblique Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
5
10-20 reps
-
4
Hanging Oblique Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
5
10-20 reps
-
4
Hanging Oblique Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
50%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hanging Oblique Knee Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
5
10-20 reps
-
4
Hanging Oblique Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
5
10-20 reps
-
4
Hanging Oblique Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
5
10-20 reps
-
4
Hanging Oblique Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
50%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hanging Oblique Knee Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
5
10-20 reps
-
4
Hanging Oblique Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
5
10-20 reps
-
4
Hanging Oblique Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
5
10-20 reps
-
4
Hanging Oblique Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
50%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hanging Oblique Knee Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
5
10-20 reps
-
4
Hanging Oblique Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
5
10-20 reps
-
4
Hanging Oblique Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
5
10-20 reps
-
4
Hanging Oblique Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
50%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hanging Oblique Knee Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
50%
2
Overhead Press (Barbell)
3
12 reps
50%
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hanging Oblique Knee Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
15 reps
50%
2
Overhead Press (Barbell)
3
20 reps
50%
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hanging Oblique Knee Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Curl
5
10-20 reps
-
4
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Curl
5
10-20 reps
-
4
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Curl
5
10-20 reps
-
4
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
Deadlift (Barbell)
3
10 reps
50%
3
Leg Curl
3
10-20 reps
-
4
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Curl
5
10-20 reps
-
4
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Curl
5
10-20 reps
-
4
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Curl
5
10-20 reps
-
4
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
Deadlift (Barbell)
3
10 reps
50%
3
Leg Curl
3
10-20 reps
-
4
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Curl
5
10-20 reps
-
4
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Curl
5
10-20 reps
-
4
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Curl
5
10-20 reps
-
4
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
Deadlift (Barbell)
3
10 reps
50%
3
Leg Curl
3
10-20 reps
-
4
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Curl
5
10-20 reps
-
4
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Curl
5
10-20 reps
-
4
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Curl
5
10-20 reps
-
4
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
Deadlift (Barbell)
3
10 reps
50%
3
Leg Curl
3
10-20 reps
-
4
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
50%
2
Deadlift (Barbell)
3
12 reps
50%
3
Leg Curl
3
10-20 reps
-
4
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
15 reps
50%
2
Deadlift (Barbell)
3
20 reps
50%
3
Leg Curl
3
10-20 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Machine)
5
10 reps
50%
3
Lat Pulldown
5
10-20 reps
-
4
Rotating Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Row (Machine)
5
10 reps
50%
3
Lat Pulldown
5
10-20 reps
-
4
Rotating Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Seated Row (Machine)
5
10 reps
50%
3
Lat Pulldown
5
10-20 reps
-
4
Rotating Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
5 reps
50%
2
Seated Row (Machine)
3
10 reps
50%
3
Lat Pulldown
3
10-20 reps
-
4
Rotating Plank
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Machine)
5
10 reps
50%
3
Lat Pulldown
5
10-20 reps
-
4
Rotating Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Row (Machine)
5
10 reps
50%
3
Lat Pulldown
5
10-20 reps
-
4
Rotating Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Seated Row (Machine)
5
10 reps
50%
3
Lat Pulldown
5
10-20 reps
-
4
Rotating Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
5 reps
50%
2
Seated Row (Machine)
3
10 reps
50%
3
Lat Pulldown
3
10-20 reps
-
4
Rotating Plank
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Machine)
5
10 reps
50%
3
Lat Pulldown
5
10-20 reps
-
4
Rotating Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Row (Machine)
5
10 reps
50%
3
Lat Pulldown
5
10-20 reps
-
4
Rotating Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Seated Row (Machine)
5
10 reps
50%
3
Lat Pulldown
5
10-20 reps
-
4
Rotating Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
5 reps
50%
2
Seated Row (Machine)
3
10 reps
50%
3
Lat Pulldown
3
10-20 reps
-
4
Rotating Plank
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Machine)
5
10 reps
50%
3
Lat Pulldown
5
10-20 reps
-
4
Rotating Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Row (Machine)
5
10 reps
50%
3
Lat Pulldown
5
10-20 reps
-
4
Rotating Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Seated Row (Machine)
5
10 reps
50%
3
Lat Pulldown
5
10-20 reps
-
4
Rotating Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
5 reps
50%
2
Seated Row (Machine)
3
10 reps
50%
3
Lat Pulldown
3
10-20 reps
-
4
Rotating Plank
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
50%
2
Seated Row (Machine)
3
12 reps
50%
3
Lat Pulldown
3
10-20 reps
-
4
Rotating Plank
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
15 reps
50%
2
Seated Row (Machine)
3
20 reps
50%
3
Lat Pulldown
3
10-20 reps
-
4
Rotating Plank
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hip Thrust (Barbell)
5
10 reps
50%
3
Walking Lunge (Dumbbell)
5
10-20 reps
-
4
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Hip Thrust (Barbell)
5
10 reps
50%
3
Walking Lunge (Dumbbell)
5
10-20 reps
-
4
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Hip Thrust (Barbell)
5
10 reps
50%
3
Walking Lunge (Dumbbell)
5
10-20 reps
-
4
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
50%
2
Hip Thrust (Barbell)
3
10 reps
50%
3
Walking Lunge (Dumbbell)
3
10-20 reps
-
4
Sit Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hip Thrust (Barbell)
5
10 reps
50%
3
Walking Lunge (Dumbbell)
5
10-20 reps
-
4
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Hip Thrust (Barbell)
5
10 reps
50%
3
Walking Lunge (Dumbbell)
5
10-20 reps
-
4
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Hip Thrust (Barbell)
5
10 reps
50%
3
Walking Lunge (Dumbbell)
5
10-20 reps
-
4
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
50%
2
Hip Thrust (Barbell)
3
10 reps
50%
3
Walking Lunge (Dumbbell)
3
10-20 reps
-
4
Sit Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hip Thrust (Barbell)
5
10 reps
50%
3
Walking Lunge (Dumbbell)
5
10-20 reps
-
4
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Hip Thrust (Barbell)
5
10 reps
50%
3
Walking Lunge (Dumbbell)
5
10-20 reps
-
4
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Hip Thrust (Barbell)
5
10 reps
50%
3
Walking Lunge (Dumbbell)
5
10-20 reps
-
4
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
50%
2
Hip Thrust (Barbell)
3
10 reps
50%
3
Walking Lunge (Dumbbell)
3
10-20 reps
-
4
Sit Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hip Thrust (Barbell)
5
10 reps
50%
3
Walking Lunge (Dumbbell)
5
10-20 reps
-
4
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Hip Thrust (Barbell)
5
10 reps
50%
3
Walking Lunge (Dumbbell)
5
10-20 reps
-
4
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Hip Thrust (Barbell)
5
10 reps
50%
3
Walking Lunge (Dumbbell)
5
10-20 reps
-
4
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
50%
2
Hip Thrust (Barbell)
3
10 reps
50%
3
Walking Lunge (Dumbbell)
3
10-20 reps
-
4
Sit Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
50%
2
Hip Thrust (Barbell)
3
12 reps
50%
3
Walking Lunge (Dumbbell)
3
10-20 reps
-
4
Sit Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
50%
2
Hip Thrust (Barbell)
3
20 reps
50%
3
Walking Lunge (Dumbbell)
3
10-20 reps
-
4
Sit Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
5
10-20 reps
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
5
10-20 reps
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
5
10-20 reps
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
50%
2
Bench Press (Dumbbell)
3
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
10-20 reps
-
4
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
5
10-20 reps
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
5
10-20 reps
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
5
10-20 reps
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
50%
2
Bench Press (Dumbbell)
3
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
10-20 reps
-
4
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
5
10-20 reps
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
5
10-20 reps
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
5
10-20 reps
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
50%
2
Bench Press (Dumbbell)
3
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
10-20 reps
-
4
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
5
10-20 reps
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
5
10-20 reps
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
5
10-20 reps
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
50%
2
Bench Press (Dumbbell)
3
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
10-20 reps
-
4
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
50%
2
Bench Press (Dumbbell)
3
12 reps
50%
3
Incline Bench Press (Dumbbell)
3
10-20 reps
-
4
Abs Crunch (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
50%
2
Bench Press (Dumbbell)
3
20 reps
50%
3
Incline Bench Press (Dumbbell)
3
10-20 reps
-
4
Abs Crunch (Bodyweight)
1
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
4
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
4
Hanging Oblique Knee Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
4
Plank
1 Set
1 Set
1 Set
-
-
-
Day 4
1
Seated Row (Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
4
Rotating Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 5
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
4
Sit Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 6
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
4
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-