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Get Back in Shape- Basketball

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Program Description

Get your routine back

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 02, 2026 05:41
  • Last Edited
    Feb 02, 2026 06:12
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.7%
Triceps
11%
Chest
8.2%
Biceps
8.2%
Abs
6.8%
Hamstrings
6.8%
Glutes
6.8%
Lats
5.5%
Upper Back
5.5%
Middle Delts
5.5%
Quadriceps
5.5%
Abductors
4.1%
Forearms
2.7%
Calves
2.7%
Adductors
2.7%
Full-Body
1.8%
Rear Delts
1.4%
Other
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Decline Crunch (Weighted)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Russian Twist (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Play Basketball
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Massage Chair Or Theragun
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Tricep Extension (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Glute Kickback
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Decline Crunch (Weighted)
3 Sets
10 Reps
-
4
Cable Crossover
3 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Play Basketball
1 Set
120 mins
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
2
Preacher Curl (Machine)
3 Sets
10 Reps
-
3
Seated Dip (Machine)
3 Sets
10 Reps
-
4
Front Raise
3 Sets
10 Reps
-
5
Seated Dumbbell Curl
3 Sets
10 Reps
-
6
Tricep Extension (Machine)
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Leg Press
3 Sets
10 Reps
-
2
Calf Raise (Machine)
3 Sets
10 Reps
-
3
Hip Adductor (Machine)
3 Sets
10 Reps
-
4
Hip Abductor (Machine)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Seated Hamstring Curl
3 Sets
10 Reps
-
7
Glute Kickback
3 Sets
10 Reps
-
Day 3
1
Walk
1 Set
45 mins
-
2
Massage Chair Or Theragun
1 Set
15 mins
-