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BoostcampPNG

Hybrid PHUL

by Shivam T.

Program Description

Hybrid PHUL with upper and lower split.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 19, 2025 07:57
  • Last Edited
    May 30, 2025 09:21

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
14.7%
Triceps
10.5%
Quadriceps
10.2%
Hamstrings
10.2%
Glutes
9%
Front Delts
8.3%
Biceps
6.2%
Chest
5.7%
Upper Back
4.3%
Lats
3.8%
Calves
3.6%
Middle Delts
3.3%
Forearms
2.1%
Lower Back
1.7%
Stretching
1.4%
Rear Delts
1.4%
Adductors
1.2%
Abductors
1%
Cardio
1%
Other
0.5%
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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
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
-
2
Band Pull Apart
1
10 reps
-
3
Push Up (Incline)
1
10 reps
-
4
Dumbbell Row
1
10 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
RPE 8
6
Overhead Press (Dumbbell)
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
Bent Over Row (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
-
2
Glute Bridge (Bodyweight)
1
10 reps
-
3
Hamstring Curl
1
10 reps
-
4
Side Leg Swings
1
10 reps
-
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
6
Leg Press
4
8 reps
RPE 8
7
Step-Up (Weighted)
8
8 reps
-
8
Standing Calf Raise
4
12 reps
RPE 8
9
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
20 reps
-
3
V-Up
3
15 reps
-
4
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Band Face Pull
1
10 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Chest Press (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
8A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
9
Face Away Cable Curl
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
20 reps
-
2
Hip Openers
1
20 reps
-
3
Squat (Bodyweight)
1
10 reps
-
4
Goblet Squat
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Calf Raise
3
20 reps
RPE 8
7
Decline Crunch
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
-
2
Plank with Shoulder Taps
3
20 reps
-
3
Cardio
1
30 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Arm Circle
1 Set
20 Reps
-
2
Band Pull Apart
1 Set
10 Reps
-
3
Push Up (Incline)
1 Set
10 Reps
-
4
Dumbbell Row
1 Set
10 Reps
@7
5
Bench Press (Barbell)
4 Sets
6 Reps
@8
6
Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
8
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
9
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
Day 2
1
Squat (Bodyweight)
1 Set
10 Reps
-
2
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
3
Hamstring Curl
1 Set
10 Reps
-
4
Side Leg Swings
1 Set
10 Reps
-
5
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@8
6
Leg Press
4 Sets
8 Reps
@8
7
Step-Up (Weighted)
8 Sets
8 Reps
-
8
Standing Calf Raise
4 Sets
12 Reps
@8
9
Cable Crunch
3 Sets
15 Reps
-
Day 3
1
Plank
3 Sets
1 mins
-
2
Russian Twist
3 Sets
20 Reps
-
3
V-Up
3 Sets
15 Reps
-
4
Cardio (Zone 2)
1 Set
20 mins
-
Day 4
1
Push Up
1 Set
10 Reps
-
2
Band Face Pull
1 Set
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
5
Seated Row (Cable)
3 Sets
12 Reps
@8
6
Chest Press (Machine)
3 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
8A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
8B
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
9
Face Away Cable Curl
3 Sets
15 Reps
@8
Day 5
1
Vertical Jump
1 Set
20 Reps
-
2
Hip Openers
1 Set
20 Reps
-
3
Squat (Bodyweight)
1 Set
10 Reps
-
4
Goblet Squat
3 Sets
15 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Seated Calf Raise
3 Sets
20 Reps
@8
7
Decline Crunch
3 Sets
20 Reps
-
Day 6
1
Sit Up
3 Sets
20 Reps
-
2
Plank with Shoulder Taps
3 Sets
20 Reps
-
3
Cardio
1 Set
30 mins
-