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Lean + Strong + Glutes

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Program Description

This 5-day program is designed to build full-body strength, balanced muscle development, and aesthetic definition using a mix of free weights, machines, and cable-focused work. Days 1–4 develop upper and lower body strength, improve movement patterns, and grow muscle without unnecessary fatigue. Day 5 adds a cable-only glute and core emphasis to shape the waist, strengthen your hips, and improve stability without heavy loading. The program is Planet Fitness–friendly, joint-friendly, and progression-focused — built to help you get stronger, leaner, and more athletic while still targeting glutes and core aesthetics.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 08, 2025 10:35
  • Last Edited
    Dec 09, 2025 03:10
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.9%
Abs
17.4%
Hamstrings
9.3%
Quadriceps
7.4%
Upper Back
6.3%
Adductors
5.2%
Front Delts
4.8%
Lats
4.7%
Triceps
4.7%
Abductors
4.3%
Lower Back
4.3%
Chest
3.6%
Biceps
2.9%
Middle Delts
2.5%
Calves
1.6%
Rear Delts
1.3%
Forearms
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-20 reps
-
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
7
Suitcase Carry March
4
0.5-1 mins
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Abductor (Machine)
3
15 reps
-
10
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-20 reps
-
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
7
Suitcase Carry March
4
0.5-1 mins
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Abductor (Machine)
3
15 reps
-
10
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-20 reps
-
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
7
Suitcase Carry March
4
0.5-1 mins
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Abductor (Machine)
3
15 reps
-
10
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-20 reps
-
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
7
Suitcase Carry March
4
0.5-1 mins
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Abductor (Machine)
3
15 reps
-
10
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-20 reps
-
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
7
Suitcase Carry March
4
0.5-1 mins
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Abductor (Machine)
3
15 reps
-
10
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-20 reps
-
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
7
Suitcase Carry March
4
0.5-1 mins
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Abductor (Machine)
3
15 reps
-
10
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-20 reps
-
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
7
Suitcase Carry March
4
0.5-1 mins
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Abductor (Machine)
3
15 reps
-
10
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-20 reps
-
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
7
Suitcase Carry March
4
0.5-1 mins
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Abductor (Machine)
3
15 reps
-
10
Hip Adductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
8-12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Standing Calf Raise
3
12-15 reps
-
8
Cable Crunch
3
12-20 reps
-
9
Bird Dog
3
10 reps
-
10
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
8-12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Standing Calf Raise
3
12-15 reps
-
8
Cable Crunch
3
12-20 reps
-
9
Bird Dog
3
10 reps
-
10
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
8-12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Standing Calf Raise
3
12-15 reps
-
8
Cable Crunch
3
12-20 reps
-
9
Bird Dog
3
10 reps
-
10
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
8-12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Standing Calf Raise
3
12-15 reps
-
8
Cable Crunch
3
12-20 reps
-
9
Bird Dog
3
10 reps
-
10
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
8-12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Standing Calf Raise
3
12-15 reps
-
8
Cable Crunch
3
12-20 reps
-
9
Bird Dog
3
10 reps
-
10
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
8-12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Standing Calf Raise
3
12-15 reps
-
8
Cable Crunch
3
12-20 reps
-
9
Bird Dog
3
10 reps
-
10
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
8-12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Standing Calf Raise
3
12-15 reps
-
8
Cable Crunch
3
12-20 reps
-
9
Bird Dog
3
10 reps
-
10
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
8-12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Standing Calf Raise
3
12-15 reps
-
8
Cable Crunch
3
12-20 reps
-
9
Bird Dog
3
10 reps
-
10
Hollow Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Adductor (Machine)
3
10 reps
-
10
Suitcase Carry March
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Adductor (Machine)
3
10 reps
-
10
Suitcase Carry March
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Adductor (Machine)
3
10 reps
-
10
Suitcase Carry March
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Adductor (Machine)
3
10 reps
-
10
Suitcase Carry March
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Adductor (Machine)
3
10 reps
-
10
Suitcase Carry March
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Adductor (Machine)
3
10 reps
-
10
Suitcase Carry March
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Adductor (Machine)
3
10 reps
-
10
Suitcase Carry March
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Dynamic Side Plank
3
0.3 mins
-
9
Hip Adductor (Machine)
3
10 reps
-
10
Suitcase Carry March
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Barbell)
4
12-15 reps
-
3
Glute Bridge Hold
3
1 mins
-
4
Hip Abduction (Band)
3
15 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10-15 reps
-
7
Wood Chop
3
12 reps
-
8
Pogo Hop
3
0.5 mins
-
9
Russian Twist (Dumbbell)
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Barbell)
4
12-15 reps
-
3
Glute Bridge Hold
3
1 mins
-
4
Hip Abduction (Band)
3
15 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10-15 reps
-
7
Wood Chop
3
12 reps
-
8
Pogo Hop
3
0.5 mins
-
9
Russian Twist (Dumbbell)
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Barbell)
4
12-15 reps
-
3
Glute Bridge Hold
3
1 mins
-
4
Hip Abduction (Band)
3
15 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10-15 reps
-
7
Wood Chop
3
12 reps
-
8
Pogo Hop
3
0.5 mins
-
9
Russian Twist (Dumbbell)
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Barbell)
4
12-15 reps
-
3
Glute Bridge Hold
3
1 mins
-
4
Hip Abduction (Band)
3
15 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10-15 reps
-
7
Wood Chop
3
12 reps
-
8
Pogo Hop
3
0.5 mins
-
9
Russian Twist (Dumbbell)
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Barbell)
4
12-15 reps
-
3
Glute Bridge Hold
3
1 mins
-
4
Hip Abduction (Band)
3
15 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10-15 reps
-
7
Wood Chop
3
12 reps
-
8
Pogo Hop
3
0.5 mins
-
9
Russian Twist (Dumbbell)
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Barbell)
4
12-15 reps
-
3
Glute Bridge Hold
3
1 mins
-
4
Hip Abduction (Band)
3
15 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10-15 reps
-
7
Wood Chop
3
12 reps
-
8
Pogo Hop
3
0.5 mins
-
9
Russian Twist (Dumbbell)
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Barbell)
4
12-15 reps
-
3
Glute Bridge Hold
3
1 mins
-
4
Hip Abduction (Band)
3
15 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10-15 reps
-
7
Wood Chop
3
12 reps
-
8
Pogo Hop
3
0.5 mins
-
9
Russian Twist (Dumbbell)
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8-12 reps
-
2
Glute Bridge (Barbell)
4
12-15 reps
-
3
Glute Bridge Hold
3
1 mins
-
4
Hip Abduction (Band)
3
15 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10-15 reps
-
7
Wood Chop
3
12 reps
-
8
Pogo Hop
3
0.5 mins
-
9
Russian Twist (Dumbbell)
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
8-12 reps
-
2
Hip Abduction (Band)
3
12-15 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Wood Chop
3
12-15 reps
-
5
Side Crunch (Cable)
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Pallof Press
3
0.5 mins
-
8
Landmine Oblique Twist
2
1 mins
-
9
Side Bend (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
8-12 reps
-
2
Hip Abduction (Band)
3
12-15 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Wood Chop
3
12-15 reps
-
5
Side Crunch (Cable)
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Pallof Press
3
0.5 mins
-
8
Landmine Oblique Twist
2
1 mins
-
9
Side Bend (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
8-12 reps
-
2
Hip Abduction (Band)
3
12-15 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Wood Chop
3
12-15 reps
-
5
Side Crunch (Cable)
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Pallof Press
3
0.5 mins
-
8
Landmine Oblique Twist
2
1 mins
-
9
Side Bend (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
8-12 reps
-
2
Hip Abduction (Band)
3
12-15 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Wood Chop
3
12-15 reps
-
5
Side Crunch (Cable)
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Pallof Press
3
0.5 mins
-
8
Landmine Oblique Twist
2
1 mins
-
9
Side Bend (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
8-12 reps
-
2
Hip Abduction (Band)
3
12-15 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Wood Chop
3
12-15 reps
-
5
Side Crunch (Cable)
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Pallof Press
3
0.5 mins
-
8
Landmine Oblique Twist
2
1 mins
-
9
Side Bend (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
8-12 reps
-
2
Hip Abduction (Band)
3
12-15 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Wood Chop
3
12-15 reps
-
5
Side Crunch (Cable)
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Pallof Press
3
0.5 mins
-
8
Landmine Oblique Twist
2
1 mins
-
9
Side Bend (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
8-12 reps
-
2
Hip Abduction (Band)
3
12-15 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Wood Chop
3
12-15 reps
-
5
Side Crunch (Cable)
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Pallof Press
3
0.5 mins
-
8
Landmine Oblique Twist
2
1 mins
-
9
Side Bend (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
8-12 reps
-
2
Hip Abduction (Band)
3
12-15 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Wood Chop
3
12-15 reps
-
5
Side Crunch (Cable)
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Pallof Press
3
0.5 mins
-
8
Landmine Oblique Twist
2
1 mins
-
9
Side Bend (Dumbbell)
2
8-12 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Behind-the-Neck Lat Pulldown
3 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
7
Hip Abductor (Machine)
3 Sets
15 Reps
-
8
Dynamic Side Plank
3 Sets
0.3 mins
-
9
Hip Adductor (Machine)
3 Sets
10 Reps
-
10
Suitcase Carry March
3 Sets
0.5-1 mins
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8-12 Reps
12-20 Reps
-
-
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
7
Suitcase Carry March
4 Sets
0.5-1 mins
-
8
Dynamic Side Plank
3 Sets
0.3 mins
-
9
Hip Abductor (Machine)
3 Sets
15 Reps
-
10
Hip Adductor (Machine)
3 Sets
10 Reps
-
Day 4
1
Sumo Deadlift (Dumbbell)
4 Sets
8-12 Reps
-
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
-
3
Glute Bridge Hold
3 Sets
1 mins
-
4
Hip Abduction (Band)
3 Sets
15 Reps
-
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
-
7
Wood Chop
3 Sets
12 Reps
-
8
Pogo Hop
3 Sets
0.5 mins
-
9
Russian Twist (Dumbbell)
3 Sets
0.5-1 mins
-
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
-
3
Hip Thrust (Dumbbell)
4 Sets
8-12 Reps
-
4
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Glute Kickback (Cable)
3 Sets
12-15 Reps
-
6
Back Extension (Weighted)
3 Sets
12-15 Reps
-
7
Standing Calf Raise
3 Sets
12-15 Reps
-
8
Cable Crunch
3 Sets
12-20 Reps
-
9
Bird Dog
3 Sets
10 Reps
-
10
Hollow Hold
3 Sets
1 mins
-
Day 5
1
Pull Through (Cable)
3 Sets
8-12 Reps
-
2
Hip Abduction (Band)
3 Sets
12-15 Reps
-
3
Glute Kickback (Cable)
4 Sets
12-15 Reps
-
4
Wood Chop
3 Sets
12-15 Reps
-
5
Side Crunch (Cable)
2 Sets
12-15 Reps
-
6
Cable Crunch
2 Sets
12-15 Reps
-
7
Pallof Press
3 Sets
0.5 mins
-
8
Landmine Oblique Twist
2 Sets
1 mins
-
9
Side Bend (Dumbbell)
2 Sets
8-12 Reps
-