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BoostcampPNG

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 20, 2025 09:00
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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
-