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BoostcampPNG

Total Body Weights

by Maria

Program Description

Get strong, build lean muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 11, 2026 08:21
  • Last Edited
    Jan 11, 2026 09:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.8%
Hamstrings
10.6%
Quadriceps
10.3%
Abs
10.3%
Triceps
9.6%
Front Delts
9.1%
Upper Back
8.2%
Chest
5.8%
Lats
4.8%
Biceps
4.3%
Middle Delts
3.9%
Lower Back
3.2%
Rear Delts
2.9%
Adductors
2.2%
Forearms
1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4A
Bench Press (Barbell)
3
10 reps
-
4B
Pull-Up (Assisted)
3
5 reps
-
5A
Tricep Push Up
3
10 reps
-
5B
Face Pull
3
10 reps
-
5C
Russian Twist (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Barbell Row
3
10 reps
-
4B
Chest Fly (Cable)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Tricep Extension (Cable)
3
10 reps
-
5C
Ab Wheel
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Machine)
4
12 reps
-
4A
Straight Arm Pulldown
3
10 reps
-
4B
Push Up
3
12 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Machine)
4
12 reps
-
4A
Straight Arm Pulldown
3
10 reps
-
4B
Push Up
3
12 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Machine)
4
12 reps
-
4A
Straight Arm Pulldown
3
10 reps
-
4B
Push Up
3
12 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Machine)
4
12 reps
-
4A
Straight Arm Pulldown
3
10 reps
-
4B
Push Up
3
12 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Machine)
4
12 reps
-
4A
Straight Arm Pulldown
3
10 reps
-
4B
Push Up
3
12 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Machine)
4
12 reps
-
4A
Straight Arm Pulldown
3
10 reps
-
4B
Push Up
3
12 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Machine)
4
12 reps
-
4A
Straight Arm Pulldown
3
10 reps
-
4B
Push Up
3
12 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Machine)
4
12 reps
-
4A
Straight Arm Pulldown
3
10 reps
-
4B
Push Up
3
12 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Cable)
3
10 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Hip Thrust (Machine)
4
12 reps
-
4A
Straight Arm Pulldown
3
10 reps
-
4B
Push Up
3
12 reps
-
5A
Upright Row (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
5C
Hanging Leg Raise
3
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Landmine Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Single Leg Hip Thrust
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4A
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4B
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
5A
Tricep Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5B
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Sumo Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4A
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4B
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5C
Ab Wheel
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
-
-
-
Day 3
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5A
Upright Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5C
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-