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Hybrid Gym + Running Weekly Routine (FALL 25')

by Amir Zahin Mustaffa Kamal
14 athletes joined

Program Description

It focuses on Gym Training and Running! I created this so I could be stronger and run more and climb more mountains! The basic plan is to build strength, improve endurance and stamina. UTMB one day fosho! NOTE: The running should be separated if possible. What I try to do is either gym it in the morning and running during the evenings, or switch it.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 01:59
  • Last Edited
    Oct 22, 2025 09:28

Summary

Elevate your fitness game with the Hybrid Gym + Running Weekly Routine (FALL 25'), a comprehensive 12-week program designed for those ready to blend strength training with cardio. Committing to six days a week, you'll tackle push and leg strength workouts alongside easy-paced runs, ensuring a balanced approach to building muscle and endurance. Each session is carefully crafted to challenge your limits while allowing for recovery, making it perfect for everyday lifters aiming to enhance their overall performance. Get ready to transform your routine and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Abs
11.3%
Front Delts
9.6%
Middle Delts
8.7%
Quadriceps
8.5%
Chest
7.4%
Hamstrings
7.1%
Upper Back
7.1%
Glutes
6%
Biceps
5.9%
Lats
5.5%
Lower Back
2.4%
Rear Delts
2%
Other
2%
Calves
2%
Forearms
1.2%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
4
5-7 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
7
Run
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
7
Run
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
7
Run
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
7
Run
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
7
Run
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
7
Run
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
7
Run
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
7
Run
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
7
Run
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
7
Run
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
7
Run
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.5-0.75 mins
-
7
Run
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Side Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Side Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Side Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Side Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Side Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Side Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Side Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Side Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Side Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Side Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Side Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8+ reps
-
4
Chest Supported Row (Machine)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
8
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8+ reps
-
4
Chest Supported Row (Machine)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
8
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8+ reps
-
4
Chest Supported Row (Machine)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
8
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8+ reps
-
4
Chest Supported Row (Machine)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
8
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8+ reps
-
4
Chest Supported Row (Machine)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
8
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8+ reps
-
4
Chest Supported Row (Machine)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
8
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8+ reps
-
4
Chest Supported Row (Machine)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
8
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8+ reps
-
4
Chest Supported Row (Machine)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
8
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8+ reps
-
4
Chest Supported Row (Machine)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
8
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8+ reps
-
4
Chest Supported Row (Machine)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
8
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8+ reps
-
4
Chest Supported Row (Machine)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
8
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8+ reps
-
4
Chest Supported Row (Machine)
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-10 reps
-
7
Hanging Knee Raise
3
10-12 reps
-
8
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Hanging Oblique Knee Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Hanging Oblique Knee Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Hanging Oblique Knee Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Hanging Oblique Knee Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Hanging Oblique Knee Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Hanging Oblique Knee Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Hanging Oblique Knee Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Hanging Oblique Knee Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Hanging Oblique Knee Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Hanging Oblique Knee Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Hanging Oblique Knee Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Shoulder Press (Plate Loaded)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Hanging Oblique Knee Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
AMRAP
-
5
Abs Crunch (Weighted)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
AMRAP
-
5
Abs Crunch (Weighted)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
AMRAP
-
5
Abs Crunch (Weighted)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
AMRAP
-
5
Abs Crunch (Weighted)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
AMRAP
-
5
Abs Crunch (Weighted)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
AMRAP
-
5
Abs Crunch (Weighted)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
AMRAP
-
5
Abs Crunch (Weighted)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
AMRAP
-
5
Abs Crunch (Weighted)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
AMRAP
-
5
Abs Crunch (Weighted)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
AMRAP
-
5
Abs Crunch (Weighted)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
AMRAP
-
5
Abs Crunch (Weighted)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Dip (Weighted)
2
AMRAP
-
5
Abs Crunch (Weighted)
2
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
-
-
-
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Plank (Weighted)
1 Set
1 Set
1 Set
0.5-0.75 mins
0.5-0.75 mins
0.5-0.75 mins
-
-
-
7
Run
1 Set
20-30 mins
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Side Plank
1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Wide Grip Lat Pulldown
1 Set
8+ Reps
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
7
Hanging Knee Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
8
Run
1 Set
60 mins
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Hanging Oblique Knee Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 5
1
Hammer Curl (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Dip (Weighted)
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Abs Crunch (Weighted)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 6
1
Run
1 Set
60 mins
-