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Post Skin Removal Surgery Rebuild Plan
by Reed W.
2 athletes joined
Program Description
Begin 4 weeks after major surgery. Begin slowly but firmly to refill muscles. Then shred off the excess body fat from recovery down time.
Program Overview
Level
Intermediate
Goal
Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Mar 04, 2024 11:25
Last Edited
Jun 17, 2024 09:26
down_app
Week 1
1 / 6 Weeks
Day 4
1
Lat Pulldown
1 Set
1 Set
2 Sets
2 Sets
15 Reps
15 Reps
12 Reps
12 Reps
@6
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
2 Sets
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
3
Wide Grip Lat Pulldown
4 Sets
18 Reps
@6
4
Seated Wide-Grip Row (Cable)
4 Sets
12 Reps
@8
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
6
Reverse Pec Deck
5 Sets
15 Reps
@7
7
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
8
Tricep Kickback
4 Sets
12 Reps
@7
9
Underhand Lat Pulldown
4 Sets
12 Reps
@8
Day 1
1
Lat Pulldown
1 Set
1 Set
2 Sets
2 Sets
15 Reps
15 Reps
12 Reps
12 Reps
@6
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
2 Sets
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
3
Wide Grip Lat Pulldown
4 Sets
18 Reps
@6
4
Seated Wide-Grip Row (Cable)
4 Sets
12 Reps
@8
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
6
Reverse Pec Deck
5 Sets
15 Reps
@7
7
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
8
Tricep Kickback
4 Sets
12 Reps
@7
9
Underhand Lat Pulldown
4 Sets
12 Reps
@8
Day 5
1
Stretching
1 Set
20 mins
@6
2
Seated Calf Raise
1 Set
3 Sets
12 Reps
12 Reps
@6
@7
3
Hip Adductor (Machine)
4 Sets
12 Reps
@8
4
Hip Abductor (Machine)
4 Sets
12 Reps
@8
5
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@8
6
Squat Thruster
3 Sets
25 Reps
@8
7
Leg Extension
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
8
Leg Curl
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
Day 6
1
Stretching
1 Set
10 mins
2
Walkout Plank
2 Sets
2 Sets
10 Reps
10 Reps
@7
@8
3
Walk On Hands
4 Sets
2 mins
@6
4
Kapuera Step Through
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@7
@8
5
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
6
Pec Deck (Machine)
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
7
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
8
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
9
Military Press (Barbell)
4 Sets
6 Reps
10
Battle Ropes
3 Sets
2 mins
11
Lateral Raise (Dumbbell)
8 Sets
15 Reps
12
Reverse Pec Deck
4 Sets
12 Reps
Day 2
1
Pec Deck (Machine)
2 Sets
2 Sets
2 Sets
15 Reps
15 Reps
15 Reps
@6
@7
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
4
Chest Fly (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Chest Press (Machine)
4 Sets
6 Reps
@9
6
Front Raise
2 Sets
2 Sets
15 Reps
15 Reps
@6
@7
7
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
15 Reps
@8
@9
8
Bicep Curl (Cable)
4 Sets
12 Reps
@8
Day 7
1
Stretching
1 Set
20 mins
@6
2
Calf Raise (Bodyweight)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
3
Couch Stretch with Reachovers
3 Sets
20 Reps
@8
4
Step-Up (Weighted)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
5
Walking Lunge (Dumbbell)
2 Sets
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@7
@8
@9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
7
Belt Squat
4 Sets
8 Reps
@9
8
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@6
Day 3
1
Stretching
1 Set
20 mins
@6
2
Calf Raise (Bodyweight)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
3
Couch Stretch with Reachovers
3 Sets
20 Reps
@8
4
Step-Up (Weighted)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
5
Walking Lunge (Dumbbell)
2 Sets
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@7
@8
@9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
7
Belt Squat
4 Sets
8 Reps
@9
8
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@6
Day 1
1
Lat Pulldown
1 Set
1 Set
2 Sets
2 Sets
15 Reps
15 Reps
12 Reps
12 Reps
@6
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
2 Sets
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
3
Wide Grip Lat Pulldown
4 Sets
18 Reps
@6
4
Seated Wide-Grip Row (Cable)
4 Sets
12 Reps
@8
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
6
Reverse Pec Deck
5 Sets
15 Reps
@7
7
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
8
Tricep Kickback
4 Sets
12 Reps
@7
9
Underhand Lat Pulldown
4 Sets
12 Reps
@8
Day 2
1
Pec Deck (Machine)
2 Sets
2 Sets
2 Sets
15 Reps
15 Reps
15 Reps
@6
@7
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
4
Chest Fly (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Chest Press (Machine)
4 Sets
6 Reps
@9
6
Front Raise
2 Sets
2 Sets
15 Reps
15 Reps
@6
@7
7
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
15 Reps
@8
@9
8
Bicep Curl (Cable)
4 Sets
12 Reps
@8
Day 4
1
Lat Pulldown
1 Set
1 Set
2 Sets
2 Sets
15 Reps
15 Reps
12 Reps
12 Reps
@6
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
2 Sets
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
3
Wide Grip Lat Pulldown
4 Sets
18 Reps
@6
4
Seated Wide-Grip Row (Cable)
4 Sets
12 Reps
@8
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
6
Reverse Pec Deck
5 Sets
15 Reps
@7
7
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
8
Tricep Kickback
4 Sets
12 Reps
@7
9
Underhand Lat Pulldown
4 Sets
12 Reps
@8
Day 7
1
Stretching
1 Set
20 mins
@6
2
Calf Raise (Bodyweight)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
3
Couch Stretch with Reachovers
3 Sets
20 Reps
@8
4
Step-Up (Weighted)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
5
Walking Lunge (Dumbbell)
2 Sets
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@7
@8
@9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
7
Belt Squat
4 Sets
8 Reps
@9
8
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@6
Day 3
1
Stretching
1 Set
20 mins
@6
2
Calf Raise (Bodyweight)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
3
Couch Stretch with Reachovers
3 Sets
20 Reps
@8
4
Step-Up (Weighted)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
5
Walking Lunge (Dumbbell)
2 Sets
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@7
@8
@9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
7
Belt Squat
4 Sets
8 Reps
@9
8
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@6
Day 5
1
Stretching
1 Set
20 mins
@6
2
Seated Calf Raise
1 Set
3 Sets
12 Reps
12 Reps
@6
@7
3
Hip Adductor (Machine)
4 Sets
12 Reps
@8
4
Hip Abductor (Machine)
4 Sets
12 Reps
@8
5
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@8
6
Squat Thruster
3 Sets
25 Reps
@8
7
Leg Extension
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
8
Leg Curl
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
Day 6
1
Stretching
1 Set
10 mins
2
Walkout Plank
2 Sets
2 Sets
10 Reps
10 Reps
@7
@8
3
Walk On Hands
4 Sets
2 mins
@6
4
Kapuera Step Through
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@7
@8
5
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
6
Pec Deck (Machine)
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
7
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
8
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
9
Military Press (Barbell)
4 Sets
6 Reps
10
Battle Ropes
3 Sets
2 mins
11
Lateral Raise (Dumbbell)
8 Sets
15 Reps
12
Reverse Pec Deck
4 Sets
12 Reps
Day 2
1
Stretching
1 Set
8 mins
2
Jumping Jack
2 Sets
25 Reps
@6
3
Seated Dip (Machine)
3 Sets
12 Reps
@6
4
Dip (Assisted)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
@7
@8
@9
5
Push Up
1 Set
3 Sets
12 Reps
12 Reps
@7
@8
6
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@8
@9
7
Pec Deck (Machine)
2 Sets
2 Sets
2 Sets
12 Reps
12 Reps
12 Reps
@8
@9
@10
8
Walkout Plank
3 Sets
10 Reps
@7
9
Sit Up
4 Sets
15 Reps
@7
10
Lying Leg Raise
4 Sets
15 Reps
@8
11
Abs Crunch (Bodyweight)
4 Sets
15 Reps
@7
Day 3
1
Stretching
1 Set
20 mins
@6
2
Calf Raise (Bodyweight)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
3
Couch Stretch with Reachovers
3 Sets
20 Reps
@8
4
Step-Up (Weighted)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
5
Walking Lunge (Dumbbell)
2 Sets
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@7
@8
@9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
7
Belt Squat
4 Sets
8 Reps
@9
8
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@6
Day 1
1
Stretching
1 Set
5 mins
2
Pull-Up (Bodyweight)
1 Set
30 Reps
@10
3
Lat Pulldown
4 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Single Arm Iso Row
2 Sets
1 Set
1 Set
8 Reps
8 Reps
5 Reps
@9
@10
@10
6
Snake Downward Dog
1 Set
20 Reps
@7
7
Back Extension
4 Sets
8 Reps
@8
8
Face Pull
3 Sets
12 Reps
@8
9
Reverse Pec Deck
4 Sets
12 Reps
@9
10
Seated Dumbbell Curl
4 Sets
12 Reps
@8
11
Incline Curl (Dumbbell)
4 Sets
12 Reps
@8
12
Chin-Up (Assisted)
1 Set
Day 4
1
Stretching
1 Set
5 mins
2
Pull-Up (Bodyweight)
1 Set
30 Reps
@10
3
Lat Pulldown
4 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Single Arm Iso Row
2 Sets
1 Set
1 Set
8 Reps
8 Reps
5 Reps
@9
@10
@10
6
Snake Downward Dog
1 Set
20 Reps
@7
7
Back Extension
4 Sets
8 Reps
@8
8
Face Pull
3 Sets
12 Reps
@8
9
Reverse Pec Deck
4 Sets
12 Reps
@9
10
Tricep Pushdown (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
11
Tricep Kickback
4 Sets
12 Reps
@8
Day 5
1
Stretching
1 Set
20 mins
@6
2
Seated Calf Raise
1 Set
3 Sets
12 Reps
12 Reps
@6
@7
3
Hip Adductor (Machine)
4 Sets
12 Reps
@8
4
Hip Abductor (Machine)
4 Sets
12 Reps
@8
5
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@8
6
Squat Thruster
3 Sets
25 Reps
@8
7
Leg Extension
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
8
Leg Curl
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
Day 6
1
Stretching
1 Set
10 mins
2
Walkout Plank
2 Sets
2 Sets
10 Reps
10 Reps
@7
@8
3
Walk On Hands
4 Sets
2 mins
@6
4
Kapuera Step Through
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@7
@8
5
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
6
Pec Deck (Machine)
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
7
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
8
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
9
Military Press (Barbell)
4 Sets
6 Reps
10
Battle Ropes
3 Sets
2 mins
11
Lateral Raise (Dumbbell)
8 Sets
15 Reps
12
Reverse Pec Deck
4 Sets
12 Reps
Day 7
1
Stretching
1 Set
20 mins
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
2 Reps
@7
@8
@9
@10
3
Leg Extension
2 Sets
2 Sets
2 Sets
12 Reps
12 Reps
12 Reps
@8
@9
@10
4
Hip Thrust (Barbell)
6 Sets
8 Reps
@8
5
Lying Leg Curl
2 Sets
2 Sets
2 Sets
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 1
1
Stretching
1 Set
5 mins
2
Pull-Up (Bodyweight)
1 Set
30 Reps
@10
3
Lat Pulldown
4 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Single Arm Iso Row
2 Sets
1 Set
1 Set
8 Reps
8 Reps
5 Reps
@9
@10
@10
6
Snake Downward Dog
1 Set
20 Reps
@7
7
Back Extension
4 Sets
8 Reps
@8
8
Face Pull
3 Sets
12 Reps
@8
9
Reverse Pec Deck
4 Sets
12 Reps
@9
10
Seated Dumbbell Curl
4 Sets
12 Reps
@8
11
Incline Curl (Dumbbell)
4 Sets
12 Reps
@8
12
Chin-Up (Assisted)
1 Set
Day 2
1
Stretching
1 Set
8 mins
2
Jumping Jack
2 Sets
25 Reps
@6
3
Seated Dip (Machine)
3 Sets
12 Reps
@6
4
Dip (Assisted)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
@7
@8
@9
5
Push Up
1 Set
3 Sets
12 Reps
12 Reps
@7
@8
6
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@8
@9
7
Pec Deck (Machine)
2 Sets
2 Sets
2 Sets
12 Reps
12 Reps
12 Reps
@8
@9
@10
8
Walkout Plank
3 Sets
10 Reps
@7
9
Sit Up
4 Sets
15 Reps
@7
10
Lying Leg Raise
4 Sets
15 Reps
@8
11
Abs Crunch (Bodyweight)
4 Sets
15 Reps
@7
Day 3
1
Stretching
1 Set
20 mins
@6
2
Calf Raise (Bodyweight)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
3
Couch Stretch with Reachovers
3 Sets
20 Reps
@8
4
Step-Up (Weighted)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
5
Walking Lunge (Dumbbell)
2 Sets
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@7
@8
@9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
7
Belt Squat
4 Sets
8 Reps
@9
8
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@6
Day 4
1
Stretching
1 Set
5 mins
2
Pull-Up (Bodyweight)
1 Set
30 Reps
@10
3
Lat Pulldown
4 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Single Arm Iso Row
2 Sets
1 Set
1 Set
8 Reps
8 Reps
5 Reps
@9
@10
@10
6
Snake Downward Dog
1 Set
20 Reps
@7
7
Back Extension
4 Sets
8 Reps
@8
8
Face Pull
3 Sets
12 Reps
@8
9
Reverse Pec Deck
4 Sets
12 Reps
@9
10
Tricep Pushdown (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
11
Tricep Kickback
4 Sets
12 Reps
@8
Day 5
1
Stretching
1 Set
20 mins
@6
2
Seated Calf Raise
1 Set
3 Sets
12 Reps
12 Reps
@6
@7
3
Hip Adductor (Machine)
4 Sets
12 Reps
@8
4
Hip Abductor (Machine)
4 Sets
12 Reps
@8
5
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@8
6
Squat Thruster
3 Sets
25 Reps
@8
7
Leg Extension
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
8
Leg Curl
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
Day 6
1
Stretching
1 Set
10 mins
2
Walkout Plank
2 Sets
2 Sets
10 Reps
10 Reps
@7
@8
3
Walk On Hands
4 Sets
2 mins
@6
4
Kapuera Step Through
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@7
@8
5
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
6
Pec Deck (Machine)
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
7
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
8
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
9
Military Press (Barbell)
4 Sets
6 Reps
10
Battle Ropes
3 Sets
2 mins
11
Lateral Raise (Dumbbell)
8 Sets
15 Reps
12
Reverse Pec Deck
4 Sets
12 Reps
Day 7
1
Stretching
1 Set
20 mins
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
2 Reps
@7
@8
@9
@10
3
Leg Extension
2 Sets
2 Sets
2 Sets
12 Reps
12 Reps
12 Reps
@8
@9
@10
4
Hip Thrust (Barbell)
6 Sets
8 Reps
@8
5
Lying Leg Curl
2 Sets
2 Sets
2 Sets
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 1
1
Stretching
1 Set
10 mins
@6
2
Mountain Climber
2 Sets
30 Reps
@7
3
Burpee
2 Sets
25 Reps
@9
4
Bear Crawl
2 Sets
20 Reps
@7
5
Sit Up
2 Sets
50 Reps
@9
6
Lying Leg Raise
4 Sets
15 Reps
@7
7
Pull-Up (Bodyweight)
4 Sets
8 Reps
@9
8
Upright Row (Dumbbell)
2 Sets
50 Reps
@9
9
Run
1 Set
10 mins
@8
10
Ab Wheel
4 Sets
12 Reps
@9
11
Abs Crunch (Bodyweight)
4 Sets
15 Reps
@8
12
Russian Twist
4 Sets
12 Reps
@7
13
Run
1 Set
10 mins
@8
Day 2
1
Stretching
1 Set
10 mins
2
Snake Downward Dog
2 Sets
12 Reps
@6
3
Kapuera Step Through
2 Sets
20 Reps
@6
4
Burpee
2 Sets
25 Reps
@8
5
Push Up
4 Sets
18 Reps
@9
6
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
7
Pec Fly (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
8
Run
1 Set
20 mins
@8
9
Plank
2 Sets
2 mins
10
Reverse Abs Crunch (Bodyweight)
1 Set
15 Reps
11
Side Plank
2 Sets
1 mins
Day 3
1
Stretching
1 Set
15 mins
@6
2
World's Greatest Stretch
1 Set
6 Reps
@6
3
Couch Stretch with Reachovers
2 Sets
20 Reps
@6
4
Squat Thruster
2 Sets
20 Reps
@8
5
Skater Hop
2 Sets
16 Reps
@7
6
Split Squat Jump
2 Sets
20 Reps
@8
7
Run
1 Set
20 mins
@8
8
Goblet Squat
3 Sets
8 Reps
@9
9
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
10
Back Extension
2 Sets
15 Reps
@8
11
Good Morning
2 Sets
15 Reps
@7.5
Day 4
1
Stretching
1 Set
10 mins
2
Band Pull Apart
3 Sets
12 Reps
@6
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
4
Reverse Plank
1 Set
2 mins
@7
5
Snatch (Dumbbell)
2 Sets
8 Reps
@8
6
Overhead Press (Dumbbell)
4 Sets
8 Reps
@9
7
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
8
Shrug (Dumbbell)
4 Sets
8 Reps
@9
9
Front Raise
3 Sets
12 Reps
@7
10
Lying Leg Raise
4 Sets
18 Reps
@8
11
Run
1 Set
20 mins
12
Oblique Crunch
2 Sets
20 Reps
@8
13
Side Crunch (Cable)
2 Sets
20 Reps
@9
14
Abs Crunch (Weighted)
2 Sets
40 Reps
@9
15
Side Bend (Dumbbell)
3 Sets
12 Reps
@7
Day 5
1
Stretching
1 Set
10 mins
@6
2
World's Greatest Stretch
1 Set
8 Reps
@6
3
Cat Cow Stretch
1 Set
8 Reps
@6
4
Snake Downward Dog
2 Sets
10 Reps
@6
5
Inchworm
1 Set
20 Reps
@7
6
Kapuera Step Through
2 Sets
20 Reps
@7
7
Jump Rope
1 Set
5 mins
@7
8
Inverted Row
2 Sets
50 Reps
@9
9
Push Up
2 Sets
15 Reps
@7
10
Hanging Leg Raise
1 Set
30 Reps
@9
11
Jump Squat
1 Set
20 Reps
@8
12
Bear Crawl
2 Sets
30 Reps
@7
13
Walk On Hands
2 Sets
1 mins
@7
14
Burpee
1 Set
60 Reps
@9
15
Vertical Jump
3 Sets
5 Reps
@9
16
Forward Jump
3 Sets
5 Reps
@8.5
17
Lateral Box Jump
3 Sets
5 Reps
@8
18
Sprint
4 Sets
2 mins
@10
Day 6
1
Stretching
1 Set
10 mins
@6
2
Snake Downward Dog
2 Sets
15 Reps
@7
3
Kapuera Step Through
2 Sets
20 Reps
@7
4
Mountain Climber
2 Sets
30 Reps
@7
5
Burpee
2 Sets
25 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
8 Reps
@9
7
Upright Row (Dumbbell)
2 Sets
50 Reps
@9
8
Run
1 Set
10 mins
@8
9
Hammer Curl
3 Sets
10 Reps
@9
10
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
11
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
12
Spider Curl
3 Sets
12 Reps
@8.5
13
Reverse Wrist Curl (Dumbbell)
3 Sets
25 Reps
@8.5
Day 7
1
Stretching
1 Set
20 mins
2
Split Squat (Bodyweight)
2 Sets
15 Reps
@6
3
Snake Downward Dog
2 Sets
15 Reps
@6
4
Superman
2 Sets
10 Reps
@7
5
Inchworm
1 Set
20 Reps
@7
6
Squat (Bodyweight)
2 Sets
20 Reps
@7
7
Walking Lunge (Dumbbell)
2 Sets
2 Sets
30 Reps
30 Reps
@8
@9
8
Hip Thrust (Barbell)
2 Sets
20 Reps
@8
9
Jump Squat
2 Sets
15 Reps
@9
10
Pull Through (Cable)
2 Sets
25 Reps
@7
11
Kettlebell Swing
2 Sets
20 Reps
@8
12
Hip Bridge March
3 Sets
15 Reps
@8
13
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
14
Dip (Bodyweight)
4 Sets
8 Reps
@9
15
Lying Tricep Extension (Barbell)
4 Sets
8 Reps
@9
16
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
@8
17
Run
1 Set
20 mins
@8
Day 1
1
Stretching
1 Set
10 mins
@6
2
Mountain Climber
2 Sets
30 Reps
@7
3
Burpee
2 Sets
25 Reps
@9
4
Bear Crawl
2 Sets
20 Reps
@7
5
Sit Up
2 Sets
50 Reps
@9
6
Lying Leg Raise
4 Sets
15 Reps
@7
7
Pull-Up (Bodyweight)
4 Sets
8 Reps
@9
8
Upright Row (Dumbbell)
2 Sets
50 Reps
@9
9
Run
1 Set
10 mins
@8
10
Ab Wheel
4 Sets
12 Reps
@9
11
Abs Crunch (Bodyweight)
4 Sets
15 Reps
@8
12
Russian Twist
4 Sets
12 Reps
@7
13
Run
1 Set
10 mins
@8
Day 2
1
Stretching
1 Set
10 mins
2
Snake Downward Dog
2 Sets
12 Reps
@6
3
Kapuera Step Through
2 Sets
20 Reps
@6
4
Burpee
2 Sets
25 Reps
@8
5
Push Up
4 Sets
18 Reps
@9
6
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
7
Pec Fly (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
8
Run
1 Set
20 mins
@8
9
Plank
2 Sets
2 mins
10
Reverse Abs Crunch (Bodyweight)
1 Set
15 Reps
11
Side Plank
2 Sets
1 mins
Day 3
1
Stretching
1 Set
15 mins
@6
2
World's Greatest Stretch
1 Set
6 Reps
@6
3
Couch Stretch with Reachovers
2 Sets
20 Reps
@6
4
Squat Thruster
2 Sets
20 Reps
@8
5
Skater Hop
2 Sets
16 Reps
@7
6
Split Squat Jump
2 Sets
20 Reps
@8
7
Run
1 Set
20 mins
@8
8
Goblet Squat
3 Sets
8 Reps
@9
9
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
10
Back Extension
2 Sets
15 Reps
@8
11
Good Morning
2 Sets
15 Reps
@7.5
Day 4
1
Stretching
1 Set
10 mins
2
Band Pull Apart
3 Sets
12 Reps
@6
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
4
Reverse Plank
1 Set
2 mins
@7
5
Snatch (Dumbbell)
2 Sets
8 Reps
@8
6
Overhead Press (Dumbbell)
4 Sets
8 Reps
@9
7
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
8
Shrug (Dumbbell)
4 Sets
8 Reps
@9
9
Front Raise
3 Sets
12 Reps
@7
10
Lying Leg Raise
4 Sets
18 Reps
@8
11
Run
1 Set
20 mins
12
Oblique Crunch
2 Sets
20 Reps
@8
13
Side Crunch (Cable)
2 Sets
20 Reps
@9
14
Abs Crunch (Weighted)
2 Sets
40 Reps
@9
15
Side Bend (Dumbbell)
3 Sets
12 Reps
@7
Day 5
1
Stretching
1 Set
10 mins
@6
2
World's Greatest Stretch
1 Set
8 Reps
@6
3
Cat Cow Stretch
1 Set
8 Reps
@6
4
Snake Downward Dog
2 Sets
10 Reps
@6
5
Inchworm
1 Set
20 Reps
@7
6
Kapuera Step Through
2 Sets
20 Reps
@7
7
Jump Rope
1 Set
5 mins
@7
8
Inverted Row
2 Sets
50 Reps
@9
9
Push Up
2 Sets
15 Reps
@7
10
Hanging Leg Raise
1 Set
30 Reps
@9
11
Jump Squat
1 Set
20 Reps
@8
12
Bear Crawl
2 Sets
30 Reps
@7
13
Walk On Hands
2 Sets
1 mins
@7
14
Burpee
1 Set
60 Reps
@9
15
Vertical Jump
3 Sets
5 Reps
@9
16
Forward Jump
3 Sets
5 Reps
@8.5
17
Lateral Box Jump
3 Sets
5 Reps
@8
18
Sprint
4 Sets
2 mins
@10
Day 6
1
Stretching
1 Set
10 mins
@6
2
Snake Downward Dog
2 Sets
15 Reps
@7
3
Kapuera Step Through
2 Sets
20 Reps
@7
4
Mountain Climber
2 Sets
30 Reps
@7
5
Burpee
2 Sets
25 Reps
@9
6
Pull-Up (Bodyweight)
4 Sets
8 Reps
@9
7
Upright Row (Dumbbell)
2 Sets
50 Reps
@9
8
Run
1 Set
10 mins
@8
9
Hammer Curl
3 Sets
10 Reps
@9
10
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
11
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
12
Spider Curl
3 Sets
12 Reps
@8.5
13
Reverse Wrist Curl (Dumbbell)
3 Sets
25 Reps
@8.5
Day 7
1
Stretching
1 Set
20 mins
2
Split Squat (Bodyweight)
2 Sets
15 Reps
@6
3
Snake Downward Dog
2 Sets
15 Reps
@6
4
Superman
2 Sets
10 Reps
@7
5
Inchworm
1 Set
20 Reps
@7
6
Squat (Bodyweight)
2 Sets
20 Reps
@7
7
Walking Lunge (Dumbbell)
2 Sets
2 Sets
30 Reps
30 Reps
@8
@9
8
Hip Thrust (Barbell)
2 Sets
20 Reps
@8
9
Jump Squat
2 Sets
15 Reps
@9
10
Pull Through (Cable)
2 Sets
25 Reps
@7
11
Kettlebell Swing
2 Sets
20 Reps
@8
12
Hip Bridge March
3 Sets
15 Reps
@8
13
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
14
Dip (Bodyweight)
4 Sets
8 Reps
@9
15
Lying Tricep Extension (Barbell)
4 Sets
8 Reps
@9
16
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
@8
17
Run
1 Set
20 mins
@8