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BoostcampPNG

Upper/Lower 1

by Aurélie Guilmette

Program Description

1

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 19, 2025 12:22
  • Last Edited
    Jul 19, 2025 12:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Chest Press (Machine)
4
5 reps
-
10
Barbell Row
4
6 reps
-
11
Incline DB Press
3
8 reps
-
12
Chest Supported Row (Machine)
3
8 reps
-
13
Tricep Rope Push Down (Cable)
3
8 reps
-
14
Lateral Raise (Cable)
2
12 reps
-
15
Standing Hamstring Stretch
1
0.3 mins
-
16
VO2 Max Intervals
4
4 mins
-
17
Standing Quad Stretch
1
0.3 mins
-
18
Calf Stretch
1
0.3 mins
-
19
Seated Glute Stretch
1
0.3 mins
-
20
Chest Opener
1
0.3 mins
-
21
Child'S Pose
1
0.45 mins
-
22
Hip Flexor Lunge Stretch
1
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Chest Press (Machine)
4
5 reps
-
10
Barbell Row
4
6 reps
-
11
Incline DB Press
3
8 reps
-
12
Chest Supported Row (Machine)
3
8 reps
-
13
Tricep Rope Push Down (Cable)
3
8 reps
-
14
Lateral Raise (Cable)
2
12 reps
-
15
Standing Hamstring Stretch
1
0.3 mins
-
16
VO2 Max Intervals
4
4 mins
-
17
Standing Quad Stretch
1
0.3 mins
-
18
Calf Stretch
1
0.3 mins
-
19
Seated Glute Stretch
1
0.3 mins
-
20
Chest Opener
1
0.3 mins
-
21
Child'S Pose
1
0.45 mins
-
22
Hip Flexor Lunge Stretch
1
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Chest Press (Machine)
4
5 reps
-
10
Barbell Row
4
6 reps
-
11
Incline DB Press
3
8 reps
-
12
Chest Supported Row (Machine)
3
8 reps
-
13
Tricep Rope Push Down (Cable)
3
8 reps
-
14
Lateral Raise (Cable)
2
12 reps
-
15
Standing Hamstring Stretch
1
0.3 mins
-
16
VO2 Max Intervals
4
4 mins
-
17
Standing Quad Stretch
1
0.3 mins
-
18
Calf Stretch
1
0.3 mins
-
19
Seated Glute Stretch
1
0.3 mins
-
20
Chest Opener
1
0.3 mins
-
21
Child'S Pose
1
0.45 mins
-
22
Hip Flexor Lunge Stretch
1
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Chest Press (Machine)
4
5 reps
-
10
Barbell Row
4
6 reps
-
11
Incline DB Press
3
8 reps
-
12
Chest Supported Row (Machine)
3
8 reps
-
13
Tricep Rope Push Down (Cable)
3
8 reps
-
14
Lateral Raise (Cable)
2
12 reps
-
15
Standing Hamstring Stretch
1
0.3 mins
-
16
VO2 Max Intervals
4
4 mins
-
17
Standing Quad Stretch
1
0.3 mins
-
18
Calf Stretch
1
0.3 mins
-
19
Seated Glute Stretch
1
0.3 mins
-
20
Chest Opener
1
0.3 mins
-
21
Child'S Pose
1
0.45 mins
-
22
Hip Flexor Lunge Stretch
1
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Chest Press (Machine)
4
5 reps
-
10
Barbell Row
4
6 reps
-
11
Incline DB Press
3
8 reps
-
12
Chest Supported Row (Machine)
3
8 reps
-
13
Tricep Rope Push Down (Cable)
3
8 reps
-
14
Lateral Raise (Cable)
2
12 reps
-
15
Standing Hamstring Stretch
1
0.3 mins
-
16
VO2 Max Intervals
4
4 mins
-
17
Standing Quad Stretch
1
0.3 mins
-
18
Calf Stretch
1
0.3 mins
-
19
Seated Glute Stretch
1
0.3 mins
-
20
Chest Opener
1
0.3 mins
-
21
Child'S Pose
1
0.45 mins
-
22
Hip Flexor Lunge Stretch
1
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Chest Press (Machine)
4
5 reps
-
10
Barbell Row
4
6 reps
-
11
Incline DB Press
3
8 reps
-
12
Chest Supported Row (Machine)
3
8 reps
-
13
Tricep Rope Push Down (Cable)
3
8 reps
-
14
Lateral Raise (Cable)
2
12 reps
-
15
Standing Hamstring Stretch
1
0.3 mins
-
16
VO2 Max Intervals
4
4 mins
-
17
Standing Quad Stretch
1
0.3 mins
-
18
Calf Stretch
1
0.3 mins
-
19
Seated Glute Stretch
1
0.3 mins
-
20
Chest Opener
1
0.3 mins
-
21
Child'S Pose
1
0.45 mins
-
22
Hip Flexor Lunge Stretch
1
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Chest Press (Machine)
4
5 reps
-
10
Barbell Row
4
6 reps
-
11
Incline DB Press
3
8 reps
-
12
Chest Supported Row (Machine)
3
8 reps
-
13
Tricep Rope Push Down (Cable)
3
8 reps
-
14
Lateral Raise (Cable)
2
12 reps
-
15
Standing Hamstring Stretch
1
0.3 mins
-
16
VO2 Max Intervals
4
4 mins
-
17
Standing Quad Stretch
1
0.3 mins
-
18
Calf Stretch
1
0.3 mins
-
19
Seated Glute Stretch
1
0.3 mins
-
20
Chest Opener
1
0.3 mins
-
21
Child'S Pose
1
0.45 mins
-
22
Hip Flexor Lunge Stretch
1
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Chest Press (Machine)
4
5 reps
-
10
Barbell Row
4
6 reps
-
11
Incline DB Press
3
8 reps
-
12
Chest Supported Row (Machine)
3
8 reps
-
13
Tricep Rope Push Down (Cable)
3
8 reps
-
14
Lateral Raise (Cable)
2
12 reps
-
15
Standing Hamstring Stretch
1
0.3 mins
-
16
VO2 Max Intervals
4
4 mins
-
17
Standing Quad Stretch
1
0.3 mins
-
18
Calf Stretch
1
0.3 mins
-
19
Seated Glute Stretch
1
0.3 mins
-
20
Chest Opener
1
0.3 mins
-
21
Child'S Pose
1
0.45 mins
-
22
Hip Flexor Lunge Stretch
1
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Back Squat
4
5 reps
-
11
Romanian Deadlift (Dumbbell)
4
6 reps
-
12
Walking Lunge
3
8 reps
-
13
Leg Curl
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Plank
3
0.3-1 mins
-
16
Seated Glute Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Standing Quad Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Back Squat
4
5 reps
-
11
Romanian Deadlift (Dumbbell)
4
6 reps
-
12
Walking Lunge
3
8 reps
-
13
Leg Curl
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Plank
3
0.3-1 mins
-
16
Seated Glute Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Standing Quad Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Back Squat
4
5 reps
-
11
Romanian Deadlift (Dumbbell)
4
6 reps
-
12
Walking Lunge
3
8 reps
-
13
Leg Curl
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Plank
3
0.3-1 mins
-
16
Seated Glute Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Standing Quad Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Back Squat
4
5 reps
-
11
Romanian Deadlift (Dumbbell)
4
6 reps
-
12
Walking Lunge
3
8 reps
-
13
Leg Curl
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Plank
3
0.3-1 mins
-
16
Seated Glute Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Standing Quad Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Back Squat
4
5 reps
-
11
Romanian Deadlift (Dumbbell)
4
6 reps
-
12
Walking Lunge
3
8 reps
-
13
Leg Curl
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Plank
3
0.3-1 mins
-
16
Seated Glute Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Standing Quad Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Back Squat
4
5 reps
-
11
Romanian Deadlift (Dumbbell)
4
6 reps
-
12
Walking Lunge
3
8 reps
-
13
Leg Curl
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Plank
3
0.3-1 mins
-
16
Seated Glute Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Standing Quad Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Back Squat
4
5 reps
-
11
Romanian Deadlift (Dumbbell)
4
6 reps
-
12
Walking Lunge
3
8 reps
-
13
Leg Curl
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Plank
3
0.3-1 mins
-
16
Seated Glute Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Standing Quad Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Back Squat
4
5 reps
-
11
Romanian Deadlift (Dumbbell)
4
6 reps
-
12
Walking Lunge
3
8 reps
-
13
Leg Curl
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Plank
3
0.3-1 mins
-
16
Seated Glute Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Standing Quad Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Overhead Press (Machine)
4
5 reps
-
10
Lat Pulldown
4
6 reps
-
11
Incline Bench Press (Smith Machine)
3
6 reps
-
12
One-Arm Dumbbell Row
3
8 reps
-
13
Bicep Curl (Barbell)
3
8 reps
-
14
Rear Delt Fly
2
12 reps
-
15
VO2 Max Intervals
4
4 mins
-
16
Standing Hamstring Stretch
1
0.3 mins
-
17
Seated Glute Stretch
1
0.3 mins
-
18
Chest Opener
1
0.3 mins
-
19
Standing Quad Stretch
1
0.3 mins
-
20
Calf Stretch
1
0.3 mins
-
21
Hip Flexor Lunge Stretch
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Overhead Press (Machine)
4
5 reps
-
10
Lat Pulldown
4
6 reps
-
11
Incline Bench Press (Smith Machine)
3
6 reps
-
12
One-Arm Dumbbell Row
3
8 reps
-
13
Bicep Curl (Barbell)
3
8 reps
-
14
Rear Delt Fly
2
12 reps
-
15
VO2 Max Intervals
4
4 mins
-
16
Standing Hamstring Stretch
1
0.3 mins
-
17
Seated Glute Stretch
1
0.3 mins
-
18
Chest Opener
1
0.3 mins
-
19
Standing Quad Stretch
1
0.3 mins
-
20
Calf Stretch
1
0.3 mins
-
21
Hip Flexor Lunge Stretch
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Overhead Press (Machine)
4
5 reps
-
10
Lat Pulldown
4
6 reps
-
11
Incline Bench Press (Smith Machine)
3
6 reps
-
12
One-Arm Dumbbell Row
3
8 reps
-
13
Bicep Curl (Barbell)
3
8 reps
-
14
Rear Delt Fly
2
12 reps
-
15
VO2 Max Intervals
4
4 mins
-
16
Standing Hamstring Stretch
1
0.3 mins
-
17
Seated Glute Stretch
1
0.3 mins
-
18
Chest Opener
1
0.3 mins
-
19
Standing Quad Stretch
1
0.3 mins
-
20
Calf Stretch
1
0.3 mins
-
21
Hip Flexor Lunge Stretch
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Overhead Press (Machine)
4
5 reps
-
10
Lat Pulldown
4
6 reps
-
11
Incline Bench Press (Smith Machine)
3
6 reps
-
12
One-Arm Dumbbell Row
3
8 reps
-
13
Bicep Curl (Barbell)
3
8 reps
-
14
Rear Delt Fly
2
12 reps
-
15
VO2 Max Intervals
4
4 mins
-
16
Standing Hamstring Stretch
1
0.3 mins
-
17
Seated Glute Stretch
1
0.3 mins
-
18
Chest Opener
1
0.3 mins
-
19
Standing Quad Stretch
1
0.3 mins
-
20
Calf Stretch
1
0.3 mins
-
21
Hip Flexor Lunge Stretch
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Overhead Press (Machine)
4
5 reps
-
10
Lat Pulldown
4
6 reps
-
11
Incline Bench Press (Smith Machine)
3
6 reps
-
12
One-Arm Dumbbell Row
3
8 reps
-
13
Bicep Curl (Barbell)
3
8 reps
-
14
Rear Delt Fly
2
12 reps
-
15
VO2 Max Intervals
4
4 mins
-
16
Standing Hamstring Stretch
1
0.3 mins
-
17
Seated Glute Stretch
1
0.3 mins
-
18
Chest Opener
1
0.3 mins
-
19
Standing Quad Stretch
1
0.3 mins
-
20
Calf Stretch
1
0.3 mins
-
21
Hip Flexor Lunge Stretch
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Overhead Press (Machine)
4
5 reps
-
10
Lat Pulldown
4
6 reps
-
11
Incline Bench Press (Smith Machine)
3
6 reps
-
12
One-Arm Dumbbell Row
3
8 reps
-
13
Bicep Curl (Barbell)
3
8 reps
-
14
Rear Delt Fly
2
12 reps
-
15
VO2 Max Intervals
4
4 mins
-
16
Standing Hamstring Stretch
1
0.3 mins
-
17
Seated Glute Stretch
1
0.3 mins
-
18
Chest Opener
1
0.3 mins
-
19
Standing Quad Stretch
1
0.3 mins
-
20
Calf Stretch
1
0.3 mins
-
21
Hip Flexor Lunge Stretch
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Overhead Press (Machine)
4
5 reps
-
10
Lat Pulldown
4
6 reps
-
11
Incline Bench Press (Smith Machine)
3
6 reps
-
12
One-Arm Dumbbell Row
3
8 reps
-
13
Bicep Curl (Barbell)
3
8 reps
-
14
Rear Delt Fly
2
12 reps
-
15
VO2 Max Intervals
4
4 mins
-
16
Standing Hamstring Stretch
1
0.3 mins
-
17
Seated Glute Stretch
1
0.3 mins
-
18
Chest Opener
1
0.3 mins
-
19
Standing Quad Stretch
1
0.3 mins
-
20
Calf Stretch
1
0.3 mins
-
21
Hip Flexor Lunge Stretch
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
Overhead Press (Machine)
4
5 reps
-
10
Lat Pulldown
4
6 reps
-
11
Incline Bench Press (Smith Machine)
3
6 reps
-
12
One-Arm Dumbbell Row
3
8 reps
-
13
Bicep Curl (Barbell)
3
8 reps
-
14
Rear Delt Fly
2
12 reps
-
15
VO2 Max Intervals
4
4 mins
-
16
Standing Hamstring Stretch
1
0.3 mins
-
17
Seated Glute Stretch
1
0.3 mins
-
18
Chest Opener
1
0.3 mins
-
19
Standing Quad Stretch
1
0.3 mins
-
20
Calf Stretch
1
0.3 mins
-
21
Hip Flexor Lunge Stretch
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Deadlift (Barbell)
4
5 reps
-
11
Goblet Squat
3
6 reps
-
12
Hip Thrust (Machine)
3
10 reps
-
13
Leg Extension
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Crunches
3
12 reps
-
16
Standing Quad Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Seated Glute Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Deadlift (Barbell)
4
5 reps
-
11
Goblet Squat
3
6 reps
-
12
Hip Thrust (Machine)
3
10 reps
-
13
Leg Extension
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Crunches
3
12 reps
-
16
Standing Quad Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Seated Glute Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Deadlift (Barbell)
4
5 reps
-
11
Goblet Squat
3
6 reps
-
12
Hip Thrust (Machine)
3
10 reps
-
13
Leg Extension
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Crunches
3
12 reps
-
16
Standing Quad Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Seated Glute Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Deadlift (Barbell)
4
5 reps
-
11
Goblet Squat
3
6 reps
-
12
Hip Thrust (Machine)
3
10 reps
-
13
Leg Extension
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Crunches
3
12 reps
-
16
Standing Quad Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Seated Glute Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Deadlift (Barbell)
4
5 reps
-
11
Goblet Squat
3
6 reps
-
12
Hip Thrust (Machine)
3
10 reps
-
13
Leg Extension
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Crunches
3
12 reps
-
16
Standing Quad Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Seated Glute Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Deadlift (Barbell)
4
5 reps
-
11
Goblet Squat
3
6 reps
-
12
Hip Thrust (Machine)
3
10 reps
-
13
Leg Extension
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Crunches
3
12 reps
-
16
Standing Quad Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Seated Glute Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Deadlift (Barbell)
4
5 reps
-
11
Goblet Squat
3
6 reps
-
12
Hip Thrust (Machine)
3
10 reps
-
13
Leg Extension
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Crunches
3
12 reps
-
16
Standing Quad Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Seated Glute Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10-15 reps
-
2
Leg Swings (Front/Back)
1
10-15 reps
-
3
Walking Lunges With Reach
1
8-10 reps
-
4
Knee Hugs To Calf Raise
1
8 reps
-
5
Butt Kicks
1
0.2 mins
-
6
High Knees
1
0.2 mins
-
7
Arm Circle
1
0.15 mins
-
8
Torso Rotation
1
10 reps
-
9
VO2 Max Intervals
4
4 mins
-
10
Deadlift (Barbell)
4
5 reps
-
11
Goblet Squat
3
6 reps
-
12
Hip Thrust (Machine)
3
10 reps
-
13
Leg Extension
3
10 reps
-
14
Seated Calf Raise
3
12 reps
-
15
Crunches
3
12 reps
-
16
Standing Quad Stretch
1
0.3 mins
-
17
Standing Hamstring Stretch
1
0.3 mins
-
18
Seated Glute Stretch
1
0.3 mins
-
19
Calf Stretch
1
0.3 mins
-
20
Hip Flexor Lunge Stretch
1
0.3 mins
-
21
Chest Opener
1
0.3 mins
-
22
Child'S Pose
1
0.45 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Side Leg Swings
1 Set
10-15 Reps
-
2
Leg Swings (Front/Back)
1 Set
10-15 Reps
-
3
Walking Lunges With Reach
1 Set
8-10 Reps
-
4
Knee Hugs To Calf Raise
1 Set
8 Reps
-
5
Butt Kicks
1 Set
0.2 mins
-
6
High Knees
1 Set
0.2 mins
-
7
Arm Circle
1 Set
0.15 mins
-
8
Torso Rotation
1 Set
10 Reps
-
9
Chest Press (Machine)
4 Sets
5 Reps
-
10
Barbell Row
4 Sets
6 Reps
-
11
Incline DB Press
3 Sets
8 Reps
-
12
Chest Supported Row (Machine)
3 Sets
8 Reps
-
13
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
14
Lateral Raise (Cable)
2 Sets
12 Reps
-
15
Standing Hamstring Stretch
1 Set
0.3 mins
-
16
VO2 Max Intervals
4 Sets
4 mins
-
17
Standing Quad Stretch
1 Set
0.3 mins
-
18
Calf Stretch
1 Set
0.3 mins
-
19
Seated Glute Stretch
1 Set
0.3 mins
-
20
Chest Opener
1 Set
0.3 mins
-
21
Child'S Pose
1 Set
0.45 mins
-
22
Hip Flexor Lunge Stretch
1 Set
0.3 mins
-
Day 2
1
Side Leg Swings
1 Set
10-15 Reps
-
2
Leg Swings (Front/Back)
1 Set
10-15 Reps
-
3
Walking Lunges With Reach
1 Set
8-10 Reps
-
4
Knee Hugs To Calf Raise
1 Set
8 Reps
-
5
Butt Kicks
1 Set
0.2 mins
-
6
High Knees
1 Set
0.2 mins
-
7
Arm Circle
1 Set
0.15 mins
-
8
Torso Rotation
1 Set
10 Reps
-
9
VO2 Max Intervals
4 Sets
4 mins
-
10
Back Squat
4 Sets
5 Reps
-
11
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
-
12
Walking Lunge
3 Sets
8 Reps
-
13
Leg Curl
3 Sets
10 Reps
-
14
Seated Calf Raise
3 Sets
12 Reps
-
15
Plank
3 Sets
0.3-1 mins
-
16
Seated Glute Stretch
1 Set
0.3 mins
-
17
Standing Hamstring Stretch
1 Set
0.3 mins
-
18
Standing Quad Stretch
1 Set
0.3 mins
-
19
Calf Stretch
1 Set
0.3 mins
-
20
Hip Flexor Lunge Stretch
1 Set
0.3 mins
-
21
Chest Opener
1 Set
0.3 mins
-
22
Child'S Pose
1 Set
0.45 mins
-
Day 3
1
Side Leg Swings
1 Set
10-15 Reps
-
2
Leg Swings (Front/Back)
1 Set
10-15 Reps
-
3
Walking Lunges With Reach
1 Set
8-10 Reps
-
4
Knee Hugs To Calf Raise
1 Set
8 Reps
-
5
Butt Kicks
1 Set
0.2 mins
-
6
High Knees
1 Set
0.2 mins
-
7
Arm Circle
1 Set
0.15 mins
-
8
Torso Rotation
1 Set
10 Reps
-
9
Overhead Press (Machine)
4 Sets
5 Reps
-
10
Lat Pulldown
4 Sets
6 Reps
-
11
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
-
12
One-Arm Dumbbell Row
3 Sets
8 Reps
-
13
Bicep Curl (Barbell)
3 Sets
8 Reps
-
14
Rear Delt Fly
2 Sets
12 Reps
-
15
VO2 Max Intervals
4 Sets
4 mins
-
16
Standing Hamstring Stretch
1 Set
0.3 mins
-
17
Seated Glute Stretch
1 Set
0.3 mins
-
18
Chest Opener
1 Set
0.3 mins
-
19
Standing Quad Stretch
1 Set
0.3 mins
-
20
Calf Stretch
1 Set
0.3 mins
-
21
Hip Flexor Lunge Stretch
1 Set
0.3 mins
-
22
Child'S Pose
1 Set
0.45 mins
-
Day 4
1
Side Leg Swings
1 Set
10-15 Reps
-
2
Leg Swings (Front/Back)
1 Set
10-15 Reps
-
3
Walking Lunges With Reach
1 Set
8-10 Reps
-
4
Knee Hugs To Calf Raise
1 Set
8 Reps
-
5
Butt Kicks
1 Set
0.2 mins
-
6
High Knees
1 Set
0.2 mins
-
7
Arm Circle
1 Set
0.15 mins
-
8
Torso Rotation
1 Set
10 Reps
-
9
VO2 Max Intervals
4 Sets
4 mins
-
10
Deadlift (Barbell)
4 Sets
5 Reps
-
11
Goblet Squat
3 Sets
6 Reps
-
12
Hip Thrust (Machine)
3 Sets
10 Reps
-
13
Leg Extension
3 Sets
10 Reps
-
14
Seated Calf Raise
3 Sets
12 Reps
-
15
Crunches
3 Sets
12 Reps
-
16
Standing Quad Stretch
1 Set
0.3 mins
-
17
Standing Hamstring Stretch
1 Set
0.3 mins
-
18
Seated Glute Stretch
1 Set
0.3 mins
-
19
Calf Stretch
1 Set
0.3 mins
-
20
Hip Flexor Lunge Stretch
1 Set
0.3 mins
-
21
Chest Opener
1 Set
0.3 mins
-
22
Child'S Pose
1 Set
0.45 mins
-