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BoostcampPNG

Phul + body fix

by Abdulla A.

Program Description

Skin Tightening ;Body Contouring and back position fixing 

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2025 10:01
  • Last Edited
    Nov 15, 2025 11:30
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Upper Back
10%
Triceps
8.4%
Abs
8.1%
Hamstrings
7.8%
Quadriceps
7.5%
Chest
6.3%
Biceps
6.3%
Lats
5.9%
Full-Body
5.2%
Front Delts
4.8%
Rear Delts
3.9%
Lower Back
3.4%
Middle Delts
3.3%
Abductors
1.8%
Calves
1.2%
Stretching
1.2%
Adductors
1.1%
Forearms
0.7%
Other
0.4%
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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 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
85%
4
Dip (Weighted)
3
5 reps
85%
5
Lat Pulldown
3
8 reps
70%
6
Single Arm Pushdown
3
10 reps
70%
7
Incline Curl (Dumbbell)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
85%
4
Dip (Weighted)
3
5 reps
85%
5
Lat Pulldown
3
8 reps
70%
6
Single Arm Pushdown
3
10 reps
70%
7
Incline Curl (Dumbbell)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
85%
4
Dip (Weighted)
3
5 reps
85%
5
Lat Pulldown
3
8 reps
70%
6
Single Arm Pushdown
3
10 reps
70%
7
Incline Curl (Dumbbell)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
85%
4
Dip (Weighted)
3
5 reps
85%
5
Lat Pulldown
3
8 reps
70%
6
Single Arm Pushdown
3
10 reps
70%
7
Incline Curl (Dumbbell)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
85%
4
Dip (Weighted)
3
5 reps
85%
5
Lat Pulldown
3
8 reps
70%
6
Single Arm Pushdown
3
10 reps
70%
7
Incline Curl (Dumbbell)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
85%
4
Dip (Weighted)
3
5 reps
85%
5
Lat Pulldown
3
8 reps
70%
6
Single Arm Pushdown
3
10 reps
70%
7
Incline Curl (Dumbbell)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
85%
4
Dip (Weighted)
3
5 reps
85%
5
Lat Pulldown
3
8 reps
70%
6
Single Arm Pushdown
3
10 reps
70%
7
Incline Curl (Dumbbell)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
85%
4
Dip (Weighted)
3
5 reps
85%
5
Lat Pulldown
3
8 reps
70%
6
Single Arm Pushdown
3
10 reps
70%
7
Incline Curl (Dumbbell)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
85%
4
Dip (Weighted)
3
5 reps
85%
5
Lat Pulldown
3
8 reps
70%
6
Single Arm Pushdown
3
10 reps
70%
7
Incline Curl (Dumbbell)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
85%
4
Dip (Weighted)
3
5 reps
85%
5
Lat Pulldown
3
8 reps
70%
6
Single Arm Pushdown
3
10 reps
70%
7
Incline Curl (Dumbbell)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
85%
4
Dip (Weighted)
3
5 reps
85%
5
Lat Pulldown
3
8 reps
70%
6
Single Arm Pushdown
3
10 reps
70%
7
Incline Curl (Dumbbell)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
85%
4
Dip (Weighted)
3
5 reps
85%
5
Lat Pulldown
3
8 reps
70%
6
Single Arm Pushdown
3
10 reps
70%
7
Incline Curl (Dumbbell)
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
5 reps
85%
3
Leg Press
3
6 reps
85%
4
Standing Calf Raise
3
10 reps
85%
5
Back Extension (Weighted)
3
12 reps
85%
6
Hip Thrust (Barbell)
6
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
5 reps
85%
3
Leg Press
3
6 reps
85%
4
Standing Calf Raise
3
10 reps
85%
5
Back Extension (Weighted)
3
12 reps
85%
6
Hip Thrust (Barbell)
6
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
5 reps
85%
3
Leg Press
3
6 reps
85%
4
Standing Calf Raise
3
10 reps
85%
5
Back Extension (Weighted)
3
12 reps
85%
6
Hip Thrust (Barbell)
6
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
5 reps
85%
3
Leg Press
3
6 reps
85%
4
Standing Calf Raise
3
10 reps
85%
5
Back Extension (Weighted)
3
12 reps
85%
6
Hip Thrust (Barbell)
6
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
5 reps
85%
3
Leg Press
3
6 reps
85%
4
Standing Calf Raise
3
10 reps
85%
5
Back Extension (Weighted)
3
12 reps
85%
6
Hip Thrust (Barbell)
6
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
5 reps
85%
3
Leg Press
3
6 reps
85%
4
Standing Calf Raise
3
10 reps
85%
5
Back Extension (Weighted)
3
12 reps
85%
6
Hip Thrust (Barbell)
6
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
5 reps
85%
3
Leg Press
3
6 reps
85%
4
Standing Calf Raise
3
10 reps
85%
5
Back Extension (Weighted)
3
12 reps
85%
6
Hip Thrust (Barbell)
6
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
5 reps
85%
3
Leg Press
3
6 reps
85%
4
Standing Calf Raise
3
10 reps
85%
5
Back Extension (Weighted)
3
12 reps
85%
6
Hip Thrust (Barbell)
6
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
5 reps
85%
3
Leg Press
3
6 reps
85%
4
Standing Calf Raise
3
10 reps
85%
5
Back Extension (Weighted)
3
12 reps
85%
6
Hip Thrust (Barbell)
6
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
5 reps
85%
3
Leg Press
3
6 reps
85%
4
Standing Calf Raise
3
10 reps
85%
5
Back Extension (Weighted)
3
12 reps
85%
6
Hip Thrust (Barbell)
6
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
5 reps
85%
3
Leg Press
3
6 reps
85%
4
Standing Calf Raise
3
10 reps
85%
5
Back Extension (Weighted)
3
12 reps
85%
6
Hip Thrust (Barbell)
6
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
5 reps
85%
3
Leg Press
3
6 reps
85%
4
Standing Calf Raise
3
10 reps
85%
5
Back Extension (Weighted)
3
12 reps
85%
6
Hip Thrust (Barbell)
6
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
70%
2
Incline Cable Fly
3
15 reps
70%
3
Seated Row (Cable)
4
12 reps
70%
4
Face Pull
4
15 reps
70%
5
Lateral Raise (Machine)
3
15 reps
70%
6
Single Arm Pushdown
3
12 reps
70%
7
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
70%
2
Incline Cable Fly
3
15 reps
70%
3
Seated Row (Cable)
4
12 reps
70%
4
Face Pull
4
15 reps
70%
5
Lateral Raise (Machine)
3
15 reps
70%
6
Single Arm Pushdown
3
12 reps
70%
7
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
70%
2
Incline Cable Fly
3
15 reps
70%
3
Seated Row (Cable)
4
12 reps
70%
4
Face Pull
4
15 reps
70%
5
Lateral Raise (Machine)
3
15 reps
70%
6
Single Arm Pushdown
3
12 reps
70%
7
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
70%
2
Incline Cable Fly
3
15 reps
70%
3
Seated Row (Cable)
4
12 reps
70%
4
Face Pull
4
15 reps
70%
5
Lateral Raise (Machine)
3
15 reps
70%
6
Single Arm Pushdown
3
12 reps
70%
7
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
70%
2
Incline Cable Fly
3
15 reps
70%
3
Seated Row (Cable)
4
12 reps
70%
4
Face Pull
4
15 reps
70%
5
Lateral Raise (Machine)
3
15 reps
70%
6
Single Arm Pushdown
3
12 reps
70%
7
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
70%
2
Incline Cable Fly
3
15 reps
70%
3
Seated Row (Cable)
4
12 reps
70%
4
Face Pull
4
15 reps
70%
5
Lateral Raise (Machine)
3
15 reps
70%
6
Single Arm Pushdown
3
12 reps
70%
7
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
70%
2
Incline Cable Fly
3
15 reps
70%
3
Seated Row (Cable)
4
12 reps
70%
4
Face Pull
4
15 reps
70%
5
Lateral Raise (Machine)
3
15 reps
70%
6
Single Arm Pushdown
3
12 reps
70%
7
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
70%
2
Incline Cable Fly
3
15 reps
70%
3
Seated Row (Cable)
4
12 reps
70%
4
Face Pull
4
15 reps
70%
5
Lateral Raise (Machine)
3
15 reps
70%
6
Single Arm Pushdown
3
12 reps
70%
7
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
70%
2
Incline Cable Fly
3
15 reps
70%
3
Seated Row (Cable)
4
12 reps
70%
4
Face Pull
4
15 reps
70%
5
Lateral Raise (Machine)
3
15 reps
70%
6
Single Arm Pushdown
3
12 reps
70%
7
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
70%
2
Incline Cable Fly
3
15 reps
70%
3
Seated Row (Cable)
4
12 reps
70%
4
Face Pull
4
15 reps
70%
5
Lateral Raise (Machine)
3
15 reps
70%
6
Single Arm Pushdown
3
12 reps
70%
7
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
70%
2
Incline Cable Fly
3
15 reps
70%
3
Seated Row (Cable)
4
12 reps
70%
4
Face Pull
4
15 reps
70%
5
Lateral Raise (Machine)
3
15 reps
70%
6
Single Arm Pushdown
3
12 reps
70%
7
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
70%
2
Incline Cable Fly
3
15 reps
70%
3
Seated Row (Cable)
4
12 reps
70%
4
Face Pull
4
15 reps
70%
5
Lateral Raise (Machine)
3
15 reps
70%
6
Single Arm Pushdown
3
12 reps
70%
7
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Seated Hamstring Curl
3
15 reps
70%
4
Hip Thrust (Barbell)
4
12 reps
70%
5
Glute Bridge Hold
2
-40 mins
70%
6
Walking Lunge (Dumbbell)
3
12 reps
70%
7
Side Leg Raises
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Seated Hamstring Curl
3
15 reps
70%
4
Hip Thrust (Barbell)
4
12 reps
70%
5
Glute Bridge Hold
2
-40 mins
70%
6
Walking Lunge (Dumbbell)
3
12 reps
70%
7
Side Leg Raises
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Seated Hamstring Curl
3
15 reps
70%
4
Hip Thrust (Barbell)
4
12 reps
70%
5
Glute Bridge Hold
2
-40 mins
70%
6
Walking Lunge (Dumbbell)
3
12 reps
70%
7
Side Leg Raises
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Seated Hamstring Curl
3
15 reps
70%
4
Hip Thrust (Barbell)
4
12 reps
70%
5
Glute Bridge Hold
2
-40 mins
70%
6
Walking Lunge (Dumbbell)
3
12 reps
70%
7
Side Leg Raises
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Seated Hamstring Curl
3
15 reps
70%
4
Hip Thrust (Barbell)
4
12 reps
70%
5
Glute Bridge Hold
2
-40 mins
70%
6
Walking Lunge (Dumbbell)
3
12 reps
70%
7
Side Leg Raises
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Seated Hamstring Curl
3
15 reps
70%
4
Hip Thrust (Barbell)
4
12 reps
70%
5
Glute Bridge Hold
2
-40 mins
70%
6
Walking Lunge (Dumbbell)
3
12 reps
70%
7
Side Leg Raises
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Seated Hamstring Curl
3
15 reps
70%
4
Hip Thrust (Barbell)
4
12 reps
70%
5
Glute Bridge Hold
2
-40 mins
70%
6
Walking Lunge (Dumbbell)
3
12 reps
70%
7
Side Leg Raises
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Seated Hamstring Curl
3
15 reps
70%
4
Hip Thrust (Barbell)
4
12 reps
70%
5
Glute Bridge Hold
2
-40 mins
70%
6
Walking Lunge (Dumbbell)
3
12 reps
70%
7
Side Leg Raises
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Seated Hamstring Curl
3
15 reps
70%
4
Hip Thrust (Barbell)
4
12 reps
70%
5
Glute Bridge Hold
2
-40 mins
70%
6
Walking Lunge (Dumbbell)
3
12 reps
70%
7
Side Leg Raises
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Seated Hamstring Curl
3
15 reps
70%
4
Hip Thrust (Barbell)
4
12 reps
70%
5
Glute Bridge Hold
2
-40 mins
70%
6
Walking Lunge (Dumbbell)
3
12 reps
70%
7
Side Leg Raises
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Seated Hamstring Curl
3
15 reps
70%
4
Hip Thrust (Barbell)
4
12 reps
70%
5
Glute Bridge Hold
2
-40 mins
70%
6
Walking Lunge (Dumbbell)
3
12 reps
70%
7
Side Leg Raises
3
15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
70%
2
Leg Press
4
12 reps
70%
3
Seated Hamstring Curl
3
15 reps
70%
4
Hip Thrust (Barbell)
4
12 reps
70%
5
Glute Bridge Hold
2
-40 mins
70%
6
Walking Lunge (Dumbbell)
3
12 reps
70%
7
Side Leg Raises
3
15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pelvic Tilt
3
15 reps
-
2
Dead Bug
3
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
4
Plank
3
1 mins
-
5
Vacuum
3
-30 mins
-
6
Donkey Kicks
3
15 reps
-
7
Hip Abduction (Band)
3
15 reps
-
8
Incline Walk 12
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pelvic Tilt
3
15 reps
-
2
Dead Bug
3
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
4
Plank
3
1 mins
-
5
Vacuum
3
-30 mins
-
6
Donkey Kicks
3
15 reps
-
7
Hip Abduction (Band)
3
15 reps
-
8
Incline Walk 12
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pelvic Tilt
3
15 reps
-
2
Dead Bug
3
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
4
Plank
3
1 mins
-
5
Vacuum
3
-30 mins
-
6
Donkey Kicks
3
15 reps
-
7
Hip Abduction (Band)
3
15 reps
-
8
Incline Walk 12
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pelvic Tilt
3
15 reps
-
2
Dead Bug
3
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
4
Plank
3
1 mins
-
5
Vacuum
3
-30 mins
-
6
Donkey Kicks
3
15 reps
-
7
Hip Abduction (Band)
3
15 reps
-
8
Incline Walk 12
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pelvic Tilt
3
15 reps
-
2
Dead Bug
3
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
4
Plank
3
1 mins
-
5
Vacuum
3
-30 mins
-
6
Donkey Kicks
3
15 reps
-
7
Hip Abduction (Band)
3
15 reps
-
8
Incline Walk 12
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pelvic Tilt
3
15 reps
-
2
Dead Bug
3
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
4
Plank
3
1 mins
-
5
Vacuum
3
-30 mins
-
6
Donkey Kicks
3
15 reps
-
7
Hip Abduction (Band)
3
15 reps
-
8
Incline Walk 12
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pelvic Tilt
3
15 reps
-
2
Dead Bug
3
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
4
Plank
3
1 mins
-
5
Vacuum
3
-30 mins
-
6
Donkey Kicks
3
15 reps
-
7
Hip Abduction (Band)
3
15 reps
-
8
Incline Walk 12
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pelvic Tilt
3
15 reps
-
2
Dead Bug
3
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
4
Plank
3
1 mins
-
5
Vacuum
3
-30 mins
-
6
Donkey Kicks
3
15 reps
-
7
Hip Abduction (Band)
3
15 reps
-
8
Incline Walk 12
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pelvic Tilt
3
15 reps
-
2
Dead Bug
3
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
4
Plank
3
1 mins
-
5
Vacuum
3
-30 mins
-
6
Donkey Kicks
3
15 reps
-
7
Hip Abduction (Band)
3
15 reps
-
8
Incline Walk 12
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pelvic Tilt
3
15 reps
-
2
Dead Bug
3
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
4
Plank
3
1 mins
-
5
Vacuum
3
-30 mins
-
6
Donkey Kicks
3
15 reps
-
7
Hip Abduction (Band)
3
15 reps
-
8
Incline Walk 12
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pelvic Tilt
3
15 reps
-
2
Dead Bug
3
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
4
Plank
3
1 mins
-
5
Vacuum
3
-30 mins
-
6
Donkey Kicks
3
15 reps
-
7
Hip Abduction (Band)
3
15 reps
-
8
Incline Walk 12
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pelvic Tilt
3
15 reps
-
2
Dead Bug
3
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
4
Plank
3
1 mins
-
5
Vacuum
3
-30 mins
-
6
Donkey Kicks
3
15 reps
-
7
Hip Abduction (Band)
3
15 reps
-
8
Incline Walk 12
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Lat Pulldown
3
15 reps
70%
3
Seated Row (Cable)
3
15 reps
70%
4
Rear Delt Fly (Machine)
3
15 reps
70%
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
70%
7
Face Pull
3
15 reps
70%
8
Hiit
6
6
-30 mins
-30 mins
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Lat Pulldown
3
15 reps
70%
3
Seated Row (Cable)
3
15 reps
70%
4
Rear Delt Fly (Machine)
3
15 reps
70%
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
70%
7
Face Pull
3
15 reps
70%
8
Hiit
6
6
-30 mins
-30 mins
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Lat Pulldown
3
15 reps
70%
3
Seated Row (Cable)
3
15 reps
70%
4
Rear Delt Fly (Machine)
3
15 reps
70%
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
70%
7
Face Pull
3
15 reps
70%
8
Hiit
6
6
-30 mins
-30 mins
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Lat Pulldown
3
15 reps
70%
3
Seated Row (Cable)
3
15 reps
70%
4
Rear Delt Fly (Machine)
3
15 reps
70%
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
70%
7
Face Pull
3
15 reps
70%
8
Hiit
6
6
-30 mins
-30 mins
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Lat Pulldown
3
15 reps
70%
3
Seated Row (Cable)
3
15 reps
70%
4
Rear Delt Fly (Machine)
3
15 reps
70%
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
70%
7
Face Pull
3
15 reps
70%
8
Hiit
6
6
-30 mins
-30 mins
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Lat Pulldown
3
15 reps
70%
3
Seated Row (Cable)
3
15 reps
70%
4
Rear Delt Fly (Machine)
3
15 reps
70%
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
70%
7
Face Pull
3
15 reps
70%
8
Hiit
6
6
-30 mins
-30 mins
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Lat Pulldown
3
15 reps
70%
3
Seated Row (Cable)
3
15 reps
70%
4
Rear Delt Fly (Machine)
3
15 reps
70%
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
70%
7
Face Pull
3
15 reps
70%
8
Hiit
6
6
-30 mins
-30 mins
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Lat Pulldown
3
15 reps
70%
3
Seated Row (Cable)
3
15 reps
70%
4
Rear Delt Fly (Machine)
3
15 reps
70%
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
70%
7
Face Pull
3
15 reps
70%
8
Hiit
6
6
-30 mins
-30 mins
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Lat Pulldown
3
15 reps
70%
3
Seated Row (Cable)
3
15 reps
70%
4
Rear Delt Fly (Machine)
3
15 reps
70%
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
70%
7
Face Pull
3
15 reps
70%
8
Hiit
6
6
-30 mins
-30 mins
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Lat Pulldown
3
15 reps
70%
3
Seated Row (Cable)
3
15 reps
70%
4
Rear Delt Fly (Machine)
3
15 reps
70%
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
70%
7
Face Pull
3
15 reps
70%
8
Hiit
6
6
-30 mins
-30 mins
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Lat Pulldown
3
15 reps
70%
3
Seated Row (Cable)
3
15 reps
70%
4
Rear Delt Fly (Machine)
3
15 reps
70%
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
70%
7
Face Pull
3
15 reps
70%
8
Hiit
6
6
-30 mins
-30 mins
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Lat Pulldown
3
15 reps
70%
3
Seated Row (Cable)
3
15 reps
70%
4
Rear Delt Fly (Machine)
3
15 reps
70%
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
70%
7
Face Pull
3
15 reps
70%
8
Hiit
6
6
-30 mins
-30 mins
RPE 10
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
85%
2
Bent Over Row (Barbell)
4 Sets
5 Reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5 Reps
85%
4
Dip (Weighted)
3 Sets
5 Reps
85%
5
Lat Pulldown
3 Sets
8 Reps
70%
6
Single Arm Pushdown
3 Sets
10 Reps
70%
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
70%
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
85%
3
Leg Press
3 Sets
6 Reps
85%
4
Standing Calf Raise
3 Sets
10 Reps
85%
5
Back Extension (Weighted)
3 Sets
12 Reps
85%
6
Hip Thrust (Barbell)
6 Sets
4 Reps
85%
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
70%
2
Incline Cable Fly
3 Sets
15 Reps
70%
3
Seated Row (Cable)
4 Sets
12 Reps
70%
4
Face Pull
4 Sets
15 Reps
70%
5
Lateral Raise (Machine)
3 Sets
15 Reps
70%
6
Single Arm Pushdown
3 Sets
12 Reps
70%
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
70%
Day 4
1
Leg Extension
4 Sets
12 Reps
70%
2
Leg Press
4 Sets
12 Reps
70%
3
Seated Hamstring Curl
3 Sets
15 Reps
70%
4
Hip Thrust (Barbell)
4 Sets
12 Reps
70%
5
Glute Bridge Hold
2 Sets
-40 mins
70%
6
Walking Lunge (Dumbbell)
3 Sets
12 Reps
70%
7
Side Leg Raises
3 Sets
15 Reps
70%
Day 5
1
Pelvic Tilt
3 Sets
15 Reps
-
2
Dead Bug
3 Sets
12 Reps
-
3
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
4
Plank
3 Sets
1 mins
-
5
Vacuum
3 Sets
-30 mins
-
6
Donkey Kicks
3 Sets
15 Reps
-
7
Hip Abduction (Band)
3 Sets
15 Reps
-
8
Incline Walk 12
1 Set
15 mins
-
Day 6
1
Chest Press (Machine)
3 Sets
15 Reps
70%
2
Lat Pulldown
3 Sets
15 Reps
70%
3
Seated Row (Cable)
3 Sets
15 Reps
70%
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
70%
5
Tricep Dip (Bodyweight)
3 Sets
12 Reps
-
6
Bicep Curl (Cable)
3 Sets
15 Reps
70%
7
Face Pull
3 Sets
15 Reps
70%
8
Hiit
6 Sets
6 Sets
-30 mins
-30 mins
@10
@6
Day 7
1
Walk
1 Set
20 mins
-