Program Description
This program is designed for sustainable fat loss, improved conditioning, and strength while remaining knee-friendly. Progressive overload is built in weekly, and body weight check-ins help track progress toward the goal Weeks 1-4: Learn Movements, add reps first Weeks 5-8: Add small weight increases (2.5-5lbs) Weeks 9-12: Increase intensity or add a final set RULE #1: When you reach the top of the rep range for all sets, increase the weight the following week.
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJan 20, 2026 10:40
- Last EditedJan 20, 2026 10:59
Muscle Engagement
Front
Back
MuscleSet
Abs
26%
Hamstrings
12.8%
Glutes
12.8%
Quadriceps
10.3%
Triceps
6.6%
Front Delts
5.5%
Middle Delts
4.4%
Biceps
3.3%
Lower Back
2.2%
Stretching
2.2%
Forearms
2.2%
Lats
2.2%
Upper Back
2.2%
Chest
2.2%
Cardio
1.5%
Abductors
1.1%
Rear Delts
1.1%
Other
0.7%
Adductors
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Dynamic Warm Up
1
5 mins
-
3
Leg Press
3
10-12 reps
-
4
Goblet Box Squats
3
8-10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8A
Dead Bug
3
10 reps
-
8B
Plank
3
0.5-0.75 mins
-
8C
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25-35 mins
-
2A
Side Plank
3
0.5 mins
-
2B
Bicycle Crunch
3
15 reps
-
2C
Russian Twist
3
16 reps
-
2D
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7A
Bicycle Crunch
3
20 reps
-
7B
Plank with Shoulder Taps
3
20 reps
-
7C
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Stair Climber
1
10-15 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Treadmill1 Set
5 mins
-
2
Dynamic Warm Up1 Set
5 mins
-
3
Leg Press1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Goblet Box Squats1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Step-Up (Weighted)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Seated Hamstring Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Hip Thrust (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8A
Dead Bug1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8B
Plank1 Set
1 Set
1 Set
0.5-0.75 mins
0.5-0.75 mins
0.5-0.75 mins
-
-
-
8C
Cable Crunch1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Jog1 Set
25-35 mins
-
2A
Side Plank1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
2B
Bicycle Crunch1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2C
Russian Twist1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
-
-
-
2D
Hanging Leg Raise1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 3
1
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7A
Bicycle Crunch1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7B
Plank with Shoulder Taps1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7C
Reverse Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Glute Kickback (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Walking Lunge (Dumbbell)1 Set
1 Set
20 Reps
20 Reps
-
-
5
Stair Climber1 Set
10-15 mins
-