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Slim Thick

by Will G.
34 athletes joined

Program Description

Turning fat into muscle in all the right places.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 23, 2024 02:38
  • Last Edited
    Jun 18, 2025 08:28

Summary

Transform your physique with the **Slim Thick** program, a dynamic 10-week journey designed to sculpt and strengthen your body. Committing to five days a week, you'll engage in a variety of targeted exercises, including glute bridges, goblet squats, and banded lateral walks, all aimed at enhancing your lower body and core. This program is perfect for those looking to build strength while achieving a toned silhouette. Get ready to challenge yourself and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Week 1
1 / 10 Weeks
Day 4
1
Glute Bridge (Bodyweight)
3 Sets
20 Reps
-
2
Banded Lateral walks
3 Sets
20 Reps
-
3
Goblet Squat
4 Sets
10 Reps
-
4
Single Leg Press
4 Sets
10 Reps
-
5
Leg Extension
4 Sets
10 Reps
-
6
Glute Kickback (Cable)
4 Sets
12 Reps
-
7
Hip Abductor (Machine)
4 Sets
12 Reps
-
Day 3
1
Cardio
1 Set
30 mins
-
2
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
3
Lying Leg Raise
3 Sets
15 Reps
-
4
Mountain Climber
3 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
3
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@6
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Bicep Curl (Cable)
4 Sets
12 Reps
-
Day 5
1
Abs Crunch (Machine)
4 Sets
20 Reps
-
2
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
4
Lat Pulldown
4 Sets
12 Reps
-
5
Single Arm Row (Cable)
4 Sets
12 Reps
-
6
Lateral Raise (Cable)
4 Sets
12 Reps
-
7
Chest Press (Machine)
4 Sets
12 Reps
-
8
Seated Dip (Machine)
4 Sets
12 Reps
-
Day 1
1
Banded Donkey Kicks
3 Sets
20 Reps
@6
2
Banded Lateral walks
3 Sets
20 Reps
@6
3
Plank
2 Sets
1 mins
-
4
Side Plank
2 Sets
1 mins
-
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
6
Single Leg Hip Thrust
3 Sets
10 Reps
@6
7
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
8
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@6
9
Sumo Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5