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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 24, 2025 06:23

Summary

Embark on an 8-week journey with the Upper/Lower 1 program, designed to build strength and enhance your overall fitness. This 4-day split focuses on both upper and lower body workouts, incorporating a mix of bodyweight, machine, and barbell exercises to target all major muscle groups. With a blend of dynamic movements and strength training, you'll improve your performance while keeping your workouts engaging. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Cardio
11.3%
Hamstrings
9%
Quadriceps
8.7%
Glutes
8.5%
Stretching
8.5%
Lats
6.8%
Triceps
6.8%
Upper Back
6.6%
Abs
6.1%
Front Delts
5.1%
Chest
4.9%
Middle Delts
4.2%
Calves
4.2%
Lower Back
3.8%
Biceps
3.7%
Adductors
1.3%
Forearms
0.4%
Rear Delts
0.3%
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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
-