logo
BoostcampPNG

Hybrid Gym + Running Weekly Routine (FALL 25')

by Amir Zahin Mustaffa Kamal

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
    Sep 22, 2025 02:05
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%
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
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
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
-