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Kayla workout plan

by Kaigen
1 athletes joined

Program Description

Embark on a transformative 12-week journey with the Kayla Workout Plan, designed for novice and beginner lifters looking to sculpt and strengthen their bodies. This comprehensive program features 48 workouts, each lasting approximately 90 minutes, focusing on muscle development through a mix of machine and free weight exercises. Each session emphasizes proper form and a moderate weight to ensure safety while maximizing results. Get ready to build a solid foundation and achieve your fitness goals with this structured and supportive training plan!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 27, 2025 11:42
  • Last Edited
    Oct 29, 2025 01:10
Muscle Engagement
Front
Back
MuscleSet
Glutes
16%
Hamstrings
10%
Triceps
8%
Biceps
7%
Middle Delts
7%
Adductors
7%
Front Delts
6%
Quadriceps
6%
Chest
5%
Lats
5%
Abductors
5%
Lower Back
5%
Abs
4%
Upper Back
4%
Cardio
3.8%
Forearms
1%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
15 reps
10 reps
-
-
2
Lat Pulldown
1
1
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
1
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
1
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
15 reps
10 reps
-
-
2
Lat Pulldown
1
1
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
1
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
1
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
15 reps
10 reps
-
-
2
Lat Pulldown
1
1
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
1
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
1
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
15 reps
10 reps
-
-
2
Lat Pulldown
1
1
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
1
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
1
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
1
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
1
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
1
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
1
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
1
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
1
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
1
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
1
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
15 reps
10 reps
-
-
2
Lat Pulldown
1
1
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
1
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
1
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
15 reps
10 reps
-
-
2
Lat Pulldown
1
1
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
1
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
1
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
15 reps
10 reps
-
-
2
Lat Pulldown
1
1
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
1
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
1
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
15 reps
10 reps
-
-
2
Lat Pulldown
1
1
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
1
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
1
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
15 reps
10 reps
-
-
2
Lat Pulldown
1
2
15 reps
10 reps
-
-
3
Overhead Tricep Extension (Cable)
1
2
15 reps
10 reps
-
-
4
Bicep Curl (Cable)
1
2
15 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
15 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
1
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
1
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
1
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
1
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
1
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
1
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
1
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
1
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
12 reps
8 reps
-
-
2
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
3
Squat (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
-
-
5
Hip Thrust (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Treadmill
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
1 Set
15 Reps
10 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
15 Reps
10 Reps
-
-
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
10 Reps
-
-
4
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
10 Reps
-
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
15 Reps
10 Reps
-
-
6
Treadmill
1 Set
30 mins
-
Day 2
1
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
8 Reps
-
-
2
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
8 Reps
-
-
3
Squat (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
-
-
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
5
Hip Thrust (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
6
Treadmill
1 Set
30 mins
-
Day 4
1
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
8 Reps
-
-
2
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
8 Reps
-
-
3
Squat (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
-
-
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
5
Hip Thrust (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
6
Treadmill
1 Set
30 mins
-
Day 3
1
Pec Deck (Machine)
1 Set
1 Set
15 Reps
10 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
15 Reps
10 Reps
-
-
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
10 Reps
-
-
4
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
10 Reps
-
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
15 Reps
10 Reps
-
-
6
Treadmill
1 Set
30 mins
-