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BoostcampPNG

Master program 2026

by Matthew C.
5.0
(1 rating)

Program Description

Build muscles.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 26, 2026 04:41
  • Last Edited
    Mar 19, 2026 08:43
Muscle Engagement
Front
Back
MuscleSet
Abs
14.9%
Front Delts
10.2%
Triceps
9.4%
Chest
8.1%
Rear Delts
8.1%
Upper Back
6.9%
Stretching
6.1%
Middle Delts
6.1%
Lats
6.1%
Glutes
5.7%
Forearms
4.3%
Hamstrings
4.1%
Biceps
3.3%
Quadriceps
2.9%
Lower Back
2.2%
Calves
1.2%
Adductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rogers Pendulum
3
5-8 reps
-
2
Watson Leg Press
3
10-12 reps
-
3
Leg Extension (Single Leg)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Arsenal Standing Calf Raise
3
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
2
15-20 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Dead Bug
2
12 reps
-
9
Side Plank
2
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Atlantis Chest-Supported Row
3
10-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Nautilus Seated Leg Curl
4
10-15 reps
-
3
Walking Lunge (Dumbbell)
2
14-16 reps
-
4
Hip Thrust (Machine)
2
10-12 reps
-
5
Calf Raise (Bodyweight)
3
25 reps
-
6
Dead Bug
2
12 reps
-
7
Side Plank
2
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Incline Chest Press (Machine)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
2
20-25 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Dead Bug
3
10-12 reps
-
7
Pallof Press (cable)
2
10-12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Suitcase Carry
2
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
15-20 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Face Pull
2
15-20 reps
-
7
Dead Bug
2
12 reps
-
8
Side Plank
2
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Rogers Pendulum
3 Sets
5-8 Reps
-
2
Watson Leg Press
3 Sets
10-12 Reps
-
3
Leg Extension (Single Leg)
2 Sets
10-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
5
Arsenal Standing Calf Raise
3 Sets
15-20 Reps
-
6
Dead Bug
3 Sets
10-12 Reps
-
7
Pallof Press (cable)
2 Sets
10-12 Reps
-
8
Side Plank
2 Sets
0.5-1 mins
-
9
Suitcase Carry
2 Sets
1 Reps
-
Day 2
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Rear Delt Fly (Cable)
4 Sets
15-20 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
6
Dip (Weighted)
3 Sets
6-8 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
8
Dead Bug
2 Sets
12 Reps
-
9
Side Plank
2 Sets
0.5-1 mins
-
10
Glute Bridge (Bodyweight)
2 Sets
10 Reps
-
Day 3
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Atlantis Chest-Supported Row
3 Sets
10-12 Reps
-
3
Straight Arm Pulldown
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
6
Dead Bug
3 Sets
10-12 Reps
-
7
Pallof Press (cable)
2 Sets
10-12 Reps
-
8
Side Plank
2 Sets
0.5-1 mins
-
9
Suitcase Carry
2 Sets
1 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Nautilus Seated Leg Curl
4 Sets
10-15 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
14-16 Reps
-
4
Hip Thrust (Machine)
2 Sets
10-12 Reps
-
5
Calf Raise (Bodyweight)
3 Sets
25 Reps
-
6
Dead Bug
2 Sets
12 Reps
-
7
Side Plank
2 Sets
0.5-1 mins
-
8
Glute Bridge (Bodyweight)
2 Sets
10 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Incline Chest Press (Machine)
2 Sets
10-12 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
One Arm Lateral Raise (Cable)
2 Sets
20-25 Reps
-
5
Rear Delt Fly (Cable)
4 Sets
15-20 Reps
-
6
Dead Bug
3 Sets
10-12 Reps
-
7
Pallof Press (cable)
2 Sets
10-12 Reps
-
8
Side Plank
2 Sets
0.5-1 mins
-
9
Suitcase Carry
2 Sets
1 Reps
-
Day 6
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
2
Single Arm Row (Cable)
3 Sets
10-12 Reps
-
3
Straight Arm Pulldown
2 Sets
12-15 Reps
-
4
One Arm Lateral Raise (Cable)
4 Sets
15-20 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
6
Face Pull
2 Sets
15-20 Reps
-
7
Dead Bug
2 Sets
12 Reps
-
8
Side Plank
2 Sets
0.5-1 mins
-
9
Glute Bridge (Bodyweight)
2 Sets
10 Reps
-