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Peak Physique

by Jaskirat Singh
1 athletes joined

Program Description

Build Vtaper with tight waistline

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 20, 2025 08:06
  • Last Edited
    Jul 23, 2025 09:52

Summary

Unleash your full potential with the Peak Physique program, an 18-week journey designed for serious lifters ready to sculpt their bodies and build strength. Committing to just four days a week, you'll engage in a variety of targeted exercises, including Bulgarian split squats and overhead presses, utilizing both dumbbells and barbells to maximize muscle growth. Each session is meticulously crafted to challenge your limits and promote muscle definition, ensuring you stay motivated and on track. Get ready to transform your physique and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.1%
Middle Delts
12.7%
Front Delts
11.3%
Triceps
11.3%
Biceps
8.9%
Upper Back
8%
Glutes
5.6%
Rear Delts
5.6%
Quadriceps
5.2%
Chest
4.7%
Lats
4.2%
Hamstrings
3.8%
Calves
2.3%
Lower Back
1.9%
Forearms
1.4%
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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
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
7-10 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank (Weighted)
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7-10 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Ab Wheel
3
12-15 reps
-
7
Hanging Toes To Bar
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
15-20 Reps
-
4
Glute Kickback (Cable)
3 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6
Plank (Weighted)
3 Sets
0.5-1 mins
-
Day 4
1
Overhead Press (Barbell)
3 Sets
7-10 Reps
-
2
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6
Ab Wheel
3 Sets
12-15 Reps
-
7
Hanging Toes To Bar
3 Sets
12-15 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
7-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
7-10 Reps
-
5
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Hanging Leg Raise
3 Sets
12-15 Reps
-
7
Cable Crunch
3 Sets
15-20 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
-
2
T-Bar Row
3 Sets
8-12 Reps
-
3
Bayesian Curl
3 Sets
10-12 Reps
-
4
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-