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Jake’s Body and Stamina

by Jake F.

Program Description

**Jake's Body and Stamina** is a comprehensive 12-week program designed to enhance your strength and endurance through a balanced mix of resistance training and cardio. With a commitment of just 60 days a week, you'll engage in targeted workouts focusing on major muscle groups, including back, chest, legs, and core, ensuring a well-rounded approach to fitness. Each session combines compound movements and isolation exercises, paired with high-intensity interval training, to maximize calorie burn and build muscle. Get ready to transform your body and boost your stamina with this motivating and structured plan!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 07:17
  • Last Edited
    Jul 23, 2025 06:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown (Neutral Grip)
4 Sets
6-8 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Stair Climber
1 Set
10 mins
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
6
Treadmill
1 Set
10 mins
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Walking Lunge
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
15 Reps
-
5
Hanging Leg Raise
3 Sets
15 Reps
-
6
Russian Twist
3 Sets
20 Reps
-
7
Treadmill
1 Set
10 mins
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Chest Fly (Cable)
3 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Preacher Curl (Machine)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 5
1
HIIT Cardio
1 Set
25 mins
-
2
Plank
3 Sets
1 mins
-
3
Cable Crunch
3 Sets
20 Reps
-