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Girls Girls Girls

by Goldenberg
1 athletes joined

Program Description

**Girls Girls Girls** is a dynamic 12-week workout program designed specifically for women looking to build strength, improve fitness, and boost confidence through bodyweight exercises. With 60 workouts spread across the week, this beginner-friendly plan focuses on core stability, leg strength, and upper body conditioning, utilizing minimal equipment typically found in a garage gym. Each session is crafted to keep you engaged and motivated, ensuring you progress steadily while enjoying the journey to a stronger you!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2025 10:09
  • Last Edited
    Oct 08, 2025 11:01
Muscle Engagement
Front
Back
MuscleSet
Abs
15.6%
Glutes
12.9%
Quadriceps
11.3%
Hamstrings
10.3%
Upper Back
9.7%
Lats
7.3%
Front Delts
5.3%
Middle Delts
5%
Triceps
4.2%
Adductors
3.4%
Chest
3%
Other
3%
Rear Delts
2.4%
Biceps
2%
Calves
2%
Lower Back
1.6%
Cardio
1%
Forearms
0.2%
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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
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
3
Squat (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Barbell Row
3
15+ reps
-
6
Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
3
Squat (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Barbell Row
3
15+ reps
-
6
Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
3
Squat (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Barbell Row
3
15+ reps
-
6
Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
3
Squat (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Barbell Row
3
15+ reps
-
6
Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
3
Squat (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Barbell Row
3
15+ reps
-
6
Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
3
Squat (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Barbell Row
3
15+ reps
-
6
Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
3
Squat (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Barbell Row
3
15+ reps
-
6
Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
3
Squat (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Barbell Row
3
15+ reps
-
6
Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
3
Squat (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Barbell Row
3
15+ reps
-
6
Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
3
Squat (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Barbell Row
3
15+ reps
-
6
Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
3
Squat (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Barbell Row
3
15+ reps
-
6
Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
3
Squat (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Barbell Row
3
15+ reps
-
6
Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Raise
3 Sets
10-20 Reps
-
2
Walking Lunge
3 Sets
10-20 Reps
-
3
Hip Thrust (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@8
@8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
-
5
Clean Deadlift
1 Set
1 Set
12+ Reps
10+ Reps
@8
@8.5
6
Lying Leg Curl
1 Set
1 Set
1 Set
15-20 Reps
12-16 Reps
8-12 Reps
@9
@9.5
@10
Day 2
1
Cable Crunch
1 Set
1 Set
1 Set
30+ Reps
30+ Reps
30+ Reps
@6
@7
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
20+ Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5
Squat (Bodyweight)
1 Set
10-20 Reps
@6
6
Goblet Squat
3 Sets
15+ Reps
-
7
Single Leg Calf Raise (Bodyweight)
2 Sets
30+ Reps
-
Day 4
1
Sit Up
1 Set
1 Set
1 Set
10-20 Reps
15-25 Reps
20-30 Reps
-
-
-
2
Glute Bridge (Bodyweight)
2 Sets
1-2 mins
-
3
Squat (Dumbbell)
3 Sets
10-15 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
-
5
Barbell Row
3 Sets
15+ Reps
-
6
Push Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8.5
@9
@10
Day 3
1
Cardio
1 Set
20-90 mins
-
2
Stretching
1 Set
10-60 mins
-
Day 5
1
Stretching
1 Set
10-60 mins
-
2
Plank
1 Set
-
3
Side Plank
1 Set
-
4
Reverse Plank
1 Set
-
5
Yoga
1 Set
-