Program Description
Lose fat, build core strength and lean muscle mass
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedFeb 19, 2024 07:02
- Last EditedApr 22, 2025 06:16
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
22.7%
Quadriceps
12.5%
Chest
10.4%
Hamstrings
9.5%
Upper Back
7.1%
Glutes
6.5%
Lats
5.3%
Front Delts
4.7%
Other
4.5%
Triceps
4.3%
Biceps
3.9%
Lower Back
2.4%
Middle Delts
1.5%
Calves
1.5%
Rear Delts
1.5%
Adductors
1.2%
Abductors
0.3%
Forearms
0.3%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Shoulder Press (Machine)
4
16 reps
-
2B
Leg Extension
4
16 reps
-
3A
Chest Press (Machine)
4
16 reps
-
3B
Seated Calf Raise
4
16 reps
-
4A
Seated Row (Machine)
4
16 reps
-
4B
Leg Curl
4
16 reps
-
5A
Squat (Bodyweight)
4
16 reps
-
5B
Burpee
4
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Shoulder Press (Machine)
4
16 reps
-
2B
Leg Extension
4
16 reps
-
3A
Chest Press (Machine)
4
16 reps
-
3B
Seated Calf Raise
4
16 reps
-
4A
Seated Row (Machine)
4
16 reps
-
4B
Leg Curl
4
16 reps
-
5A
Squat (Bodyweight)
4
16 reps
-
5B
Burpee
4
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Shoulder Press (Machine)
4
16 reps
-
2B
Leg Extension
4
16 reps
-
3A
Chest Press (Machine)
4
16 reps
-
3B
Seated Calf Raise
4
16 reps
-
4A
Seated Row (Machine)
4
16 reps
-
4B
Leg Curl
4
16 reps
-
5A
Squat (Bodyweight)
4
16 reps
-
5B
Burpee
4
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Shoulder Press (Machine)
4
16 reps
-
2B
Leg Extension
4
16 reps
-
3A
Chest Press (Machine)
4
16 reps
-
3B
Seated Calf Raise
4
16 reps
-
4A
Seated Row (Machine)
4
16 reps
-
4B
Leg Curl
4
16 reps
-
5A
Squat (Bodyweight)
4
16 reps
-
5B
Burpee
4
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Shoulder Press (Machine)
4
16 reps
-
2B
Leg Extension
4
16 reps
-
3A
Chest Press (Machine)
4
16 reps
-
3B
Seated Calf Raise
4
16 reps
-
4A
Seated Row (Machine)
4
16 reps
-
4B
Leg Curl
4
16 reps
-
5A
Squat (Bodyweight)
4
16 reps
-
5B
Burpee
4
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Shoulder Press (Machine)
4
16 reps
-
2B
Leg Extension
4
16 reps
-
3A
Chest Press (Machine)
4
16 reps
-
3B
Seated Calf Raise
4
16 reps
-
4A
Seated Row (Machine)
4
16 reps
-
4B
Leg Curl
4
16 reps
-
5A
Squat (Bodyweight)
4
16 reps
-
5B
Burpee
4
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Shoulder Press (Machine)
4
16 reps
-
2B
Leg Extension
4
16 reps
-
3A
Chest Press (Machine)
4
16 reps
-
3B
Seated Calf Raise
4
16 reps
-
4A
Seated Row (Machine)
4
16 reps
-
4B
Leg Curl
4
16 reps
-
5A
Squat (Bodyweight)
4
16 reps
-
5B
Burpee
4
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Shoulder Press (Machine)
4
16 reps
-
2B
Leg Extension
4
16 reps
-
3A
Chest Press (Machine)
4
16 reps
-
3B
Seated Calf Raise
4
16 reps
-
4A
Seated Row (Machine)
4
16 reps
-
4B
Leg Curl
4
16 reps
-
5A
Squat (Bodyweight)
4
16 reps
-
5B
Burpee
4
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Shoulder Press (Machine)
4
16 reps
-
2B
Leg Extension
4
16 reps
-
3A
Chest Press (Machine)
4
16 reps
-
3B
Seated Calf Raise
4
16 reps
-
4A
Seated Row (Machine)
4
16 reps
-
4B
Leg Curl
4
16 reps
-
5A
Squat (Bodyweight)
4
16 reps
-
5B
Burpee
4
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Shoulder Press (Machine)
4
16 reps
-
2B
Leg Extension
4
16 reps
-
3A
Chest Press (Machine)
4
16 reps
-
3B
Seated Calf Raise
4
16 reps
-
4A
Seated Row (Machine)
4
16 reps
-
4B
Leg Curl
4
16 reps
-
5A
Squat (Bodyweight)
4
16 reps
-
5B
Burpee
4
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
-
1B
Hanging Toes To Bar
3
1 mins
-
1C
Hanging Leg Raise
3
1 mins
-
1D
Plank
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
4
AMRAP
-
2B
Dumbbell Row
4
AMRAP
-
3A
Squat (Barbell)
4
AMRAP
-
3B
Deadlift (Dumbbell)
4
AMRAP
-
4A
Standing Barbell Shoulder Press
4
AMRAP
-
4B
Wide Grip Pull-Up
4
AMRAP
-
5A
Leg Press
4
AMRAP
-
5B
Hamstring Curl
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
-
1B
Hanging Toes To Bar
3
1 mins
-
1C
Hanging Leg Raise
3
1 mins
-
1D
Plank
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
4
AMRAP
-
2B
Dumbbell Row
4
AMRAP
-
3A
Squat (Barbell)
4
AMRAP
-
3B
Deadlift (Dumbbell)
4
AMRAP
-
4A
Standing Barbell Shoulder Press
4
AMRAP
-
4B
Wide Grip Pull-Up
4
AMRAP
-
5A
Leg Press
4
AMRAP
-
5B
Hamstring Curl
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
-
1B
Hanging Toes To Bar
3
1 mins
-
1C
Hanging Leg Raise
3
1 mins
-
1D
Plank
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
4
AMRAP
-
2B
Dumbbell Row
4
AMRAP
-
3A
Squat (Barbell)
4
AMRAP
-
3B
Deadlift (Dumbbell)
4
AMRAP
-
4A
Standing Barbell Shoulder Press
4
AMRAP
-
4B
Wide Grip Pull-Up
4
AMRAP
-
5A
Leg Press
4
AMRAP
-
5B
Hamstring Curl
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
-
1B
Hanging Toes To Bar
3
1 mins
-
1C
Hanging Leg Raise
3
1 mins
-
1D
Plank
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
4
AMRAP
-
2B
Dumbbell Row
4
AMRAP
-
3A
Squat (Barbell)
4
AMRAP
-
3B
Deadlift (Dumbbell)
4
AMRAP
-
4A
Standing Barbell Shoulder Press
4
AMRAP
-
4B
Wide Grip Pull-Up
4
AMRAP
-
5A
Leg Press
4
AMRAP
-
5B
Hamstring Curl
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
-
1B
Hanging Toes To Bar
3
1 mins
-
1C
Hanging Leg Raise
3
1 mins
-
1D
Plank
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
4
AMRAP
-
2B
Dumbbell Row
4
AMRAP
-
3A
Squat (Barbell)
4
AMRAP
-
3B
Deadlift (Dumbbell)
4
AMRAP
-
4A
Standing Barbell Shoulder Press
4
AMRAP
-
4B
Wide Grip Pull-Up
4
AMRAP
-
5A
Leg Press
4
AMRAP
-
5B
Hamstring Curl
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
-
1B
Hanging Toes To Bar
3
1 mins
-
1C
Hanging Leg Raise
3
1 mins
-
1D
Plank
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
4
AMRAP
-
2B
Dumbbell Row
4
AMRAP
-
3A
Squat (Barbell)
4
AMRAP
-
3B
Deadlift (Dumbbell)
4
AMRAP
-
4A
Standing Barbell Shoulder Press
4
AMRAP
-
4B
Wide Grip Pull-Up
4
AMRAP
-
5A
Leg Press
4
AMRAP
-
5B
Hamstring Curl
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
-
1B
Hanging Toes To Bar
3
1 mins
-
1C
Hanging Leg Raise
3
1 mins
-
1D
Plank
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
4
AMRAP
-
2B
Dumbbell Row
4
AMRAP
-
3A
Squat (Barbell)
4
AMRAP
-
3B
Deadlift (Dumbbell)
4
AMRAP
-
4A
Standing Barbell Shoulder Press
4
AMRAP
-
4B
Wide Grip Pull-Up
4
AMRAP
-
5A
Leg Press
4
AMRAP
-
5B
Hamstring Curl
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
-
1B
Hanging Toes To Bar
3
1 mins
-
1C
Hanging Leg Raise
3
1 mins
-
1D
Plank
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
4
AMRAP
-
2B
Dumbbell Row
4
AMRAP
-
3A
Squat (Barbell)
4
AMRAP
-
3B
Deadlift (Dumbbell)
4
AMRAP
-
4A
Standing Barbell Shoulder Press
4
AMRAP
-
4B
Wide Grip Pull-Up
4
AMRAP
-
5A
Leg Press
4
AMRAP
-
5B
Hamstring Curl
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
-
1B
Hanging Toes To Bar
3
1 mins
-
1C
Hanging Leg Raise
3
1 mins
-
1D
Plank
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
4
AMRAP
-
2B
Dumbbell Row
4
AMRAP
-
3A
Squat (Barbell)
4
AMRAP
-
3B
Deadlift (Dumbbell)
4
AMRAP
-
4A
Standing Barbell Shoulder Press
4
AMRAP
-
4B
Wide Grip Pull-Up
4
AMRAP
-
5A
Leg Press
4
AMRAP
-
5B
Hamstring Curl
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
-
1B
Hanging Toes To Bar
3
1 mins
-
1C
Hanging Leg Raise
3
1 mins
-
1D
Plank
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
4
AMRAP
-
2B
Dumbbell Row
4
AMRAP
-
3A
Squat (Barbell)
4
AMRAP
-
3B
Deadlift (Dumbbell)
4
AMRAP
-
4A
Standing Barbell Shoulder Press
4
AMRAP
-
4B
Wide Grip Pull-Up
4
AMRAP
-
5A
Leg Press
4
AMRAP
-
5B
Hamstring Curl
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Mountain Climber
4
0.2 mins
-
3
Close Stance Clap Push-up
4
0.2 mins
-
4
Bear Crawl
4
0.2 mins
-
5
Medicine Ball push-up
4
0.2 mins
-
6
Burpee
4
0.2 mins
-
7
Pull-Up (Bodyweight)
4
0.5 mins
-
8
Med Ball Slam
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Mountain Climber
4
0.2 mins
-
3
Close Stance Clap Push-up
4
0.2 mins
-
4
Bear Crawl
4
0.2 mins
-
5
Medicine Ball push-up
4
0.2 mins
-
6
Burpee
4
0.2 mins
-
7
Pull-Up (Bodyweight)
4
0.5 mins
-
8
Med Ball Slam
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Mountain Climber
4
0.2 mins
-
3
Close Stance Clap Push-up
4
0.2 mins
-
4
Bear Crawl
4
0.2 mins
-
5
Medicine Ball push-up
4
0.2 mins
-
6
Burpee
4
0.2 mins
-
7
Pull-Up (Bodyweight)
4
0.5 mins
-
8
Med Ball Slam
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Mountain Climber
4
0.2 mins
-
3
Close Stance Clap Push-up
4
0.2 mins
-
4
Bear Crawl
4
0.2 mins
-
5
Medicine Ball push-up
4
0.2 mins
-
6
Burpee
4
0.2 mins
-
7
Pull-Up (Bodyweight)
4
0.5 mins
-
8
Med Ball Slam
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Mountain Climber
4
0.2 mins
-
3
Close Stance Clap Push-up
4
0.2 mins
-
4
Bear Crawl
4
0.2 mins
-
5
Medicine Ball push-up
4
0.2 mins
-
6
Burpee
4
0.2 mins
-
7
Pull-Up (Bodyweight)
4
0.5 mins
-
8
Med Ball Slam
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Mountain Climber
4
0.2 mins
-
3
Close Stance Clap Push-up
4
0.2 mins
-
4
Bear Crawl
4
0.2 mins
-
5
Medicine Ball push-up
4
0.2 mins
-
6
Burpee
4
0.2 mins
-
7
Pull-Up (Bodyweight)
4
0.5 mins
-
8
Med Ball Slam
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Mountain Climber
4
0.2 mins
-
3
Close Stance Clap Push-up
4
0.2 mins
-
4
Bear Crawl
4
0.2 mins
-
5
Medicine Ball push-up
4
0.2 mins
-
6
Burpee
4
0.2 mins
-
7
Pull-Up (Bodyweight)
4
0.5 mins
-
8
Med Ball Slam
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Mountain Climber
4
0.2 mins
-
3
Close Stance Clap Push-up
4
0.2 mins
-
4
Bear Crawl
4
0.2 mins
-
5
Medicine Ball push-up
4
0.2 mins
-
6
Burpee
4
0.2 mins
-
7
Pull-Up (Bodyweight)
4
0.5 mins
-
8
Med Ball Slam
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Mountain Climber
4
0.2 mins
-
3
Close Stance Clap Push-up
4
0.2 mins
-
4
Bear Crawl
4
0.2 mins
-
5
Medicine Ball push-up
4
0.2 mins
-
6
Burpee
4
0.2 mins
-
7
Pull-Up (Bodyweight)
4
0.5 mins
-
8
Med Ball Slam
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Mountain Climber
4
0.2 mins
-
3
Close Stance Clap Push-up
4
0.2 mins
-
4
Bear Crawl
4
0.2 mins
-
5
Medicine Ball push-up
4
0.2 mins
-
6
Burpee
4
0.2 mins
-
7
Pull-Up (Bodyweight)
4
0.5 mins
-
8
Med Ball Slam
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
-
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Chest Fly (Machine)
2
10 reps
-
3
Seated Bent Arm Machine Fly
2
12 reps
-
4
Bench Press (Dumbbell)
2
20 reps
-
5
Single Arm Cable Fly
2
13 reps
-
6A
Incline Cable Fly
6
10 reps
-
6B
Flat Cable Fly
6
10 reps
-
6C
Decline Cable Fly
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
-
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Chest Fly (Machine)
2
10 reps
-
3
Seated Bent Arm Machine Fly
2
12 reps
-
4
Bench Press (Dumbbell)
2
20 reps
-
5
Single Arm Cable Fly
2
13 reps
-
6A
Incline Cable Fly
6
10 reps
-
6B
Flat Cable Fly
6
10 reps
-
6C
Decline Cable Fly
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
-
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Chest Fly (Machine)
2
10 reps
-
3
Seated Bent Arm Machine Fly
2
12 reps
-
4
Bench Press (Dumbbell)
2
20 reps
-
5
Single Arm Cable Fly
2
13 reps
-
6A
Incline Cable Fly
6
10 reps
-
6B
Flat Cable Fly
6
10 reps
-
6C
Decline Cable Fly
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
-
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Chest Fly (Machine)
2
10 reps
-
3
Seated Bent Arm Machine Fly
2
12 reps
-
4
Bench Press (Dumbbell)
2
20 reps
-
5
Single Arm Cable Fly
2
13 reps
-
6A
Incline Cable Fly
6
10 reps
-
6B
Flat Cable Fly
6
10 reps
-
6C
Decline Cable Fly
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
-
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Chest Fly (Machine)
2
10 reps
-
3
Seated Bent Arm Machine Fly
2
12 reps
-
4
Bench Press (Dumbbell)
2
20 reps
-
5
Single Arm Cable Fly
2
13 reps
-
6A
Incline Cable Fly
6
10 reps
-
6B
Flat Cable Fly
6
10 reps
-
6C
Decline Cable Fly
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
-
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Chest Fly (Machine)
2
10 reps
-
3
Seated Bent Arm Machine Fly
2
12 reps
-
4
Bench Press (Dumbbell)
2
20 reps
-
5
Single Arm Cable Fly
2
13 reps
-
6A
Incline Cable Fly
6
10 reps
-
6B
Flat Cable Fly
6
10 reps
-
6C
Decline Cable Fly
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
-
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Chest Fly (Machine)
2
10 reps
-
3
Seated Bent Arm Machine Fly
2
12 reps
-
4
Bench Press (Dumbbell)
2
20 reps
-
5
Single Arm Cable Fly
2
13 reps
-
6A
Incline Cable Fly
6
10 reps
-
6B
Flat Cable Fly
6
10 reps
-
6C
Decline Cable Fly
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
-
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Chest Fly (Machine)
2
10 reps
-
3
Seated Bent Arm Machine Fly
2
12 reps
-
4
Bench Press (Dumbbell)
2
20 reps
-
5
Single Arm Cable Fly
2
13 reps
-
6A
Incline Cable Fly
6
10 reps
-
6B
Flat Cable Fly
6
10 reps
-
6C
Decline Cable Fly
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
-
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Chest Fly (Machine)
2
10 reps
-
3
Seated Bent Arm Machine Fly
2
12 reps
-
4
Bench Press (Dumbbell)
2
20 reps
-
5
Single Arm Cable Fly
2
13 reps
-
6A
Incline Cable Fly
6
10 reps
-
6B
Flat Cable Fly
6
10 reps
-
6C
Decline Cable Fly
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
-
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Chest Fly (Machine)
2
10 reps
-
3
Seated Bent Arm Machine Fly
2
12 reps
-
4
Bench Press (Dumbbell)
2
20 reps
-
5
Single Arm Cable Fly
2
13 reps
-
6A
Incline Cable Fly
6
10 reps
-
6B
Flat Cable Fly
6
10 reps
-
6C
Decline Cable Fly
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Chest Fly (Dumbbell)
4
AMRAP
-
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
-
3A
Leg Curl
4
AMRAP
-
3B
Leg Extension
4
AMRAP
-
4A
Bicep Curl (Barbell)
4
AMRAP
-
4B
Skull Crusher
4
AMRAP
-
5A
Hack Squat
4
AMRAP
-
5B
Front Squat (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Chest Fly (Dumbbell)
4
AMRAP
-
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
-
3A
Leg Curl
4
AMRAP
-
3B
Leg Extension
4
AMRAP
-
4A
Bicep Curl (Barbell)
4
AMRAP
-
4B
Skull Crusher
4
AMRAP
-
5A
Hack Squat
4
AMRAP
-
5B
Front Squat (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Chest Fly (Dumbbell)
4
AMRAP
-
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
-
3A
Leg Curl
4
AMRAP
-
3B
Leg Extension
4
AMRAP
-
4A
Bicep Curl (Barbell)
4
AMRAP
-
4B
Skull Crusher
4
AMRAP
-
5A
Hack Squat
4
AMRAP
-
5B
Front Squat (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Chest Fly (Dumbbell)
4
AMRAP
-
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
-
3A
Leg Curl
4
AMRAP
-
3B
Leg Extension
4
AMRAP
-
4A
Bicep Curl (Barbell)
4
AMRAP
-
4B
Skull Crusher
4
AMRAP
-
5A
Hack Squat
4
AMRAP
-
5B
Front Squat (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Chest Fly (Dumbbell)
4
AMRAP
-
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
-
3A
Leg Curl
4
AMRAP
-
3B
Leg Extension
4
AMRAP
-
4A
Bicep Curl (Barbell)
4
AMRAP
-
4B
Skull Crusher
4
AMRAP
-
5A
Hack Squat
4
AMRAP
-
5B
Front Squat (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Chest Fly (Dumbbell)
4
AMRAP
-
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
-
3A
Leg Curl
4
AMRAP
-
3B
Leg Extension
4
AMRAP
-
4A
Bicep Curl (Barbell)
4
AMRAP
-
4B
Skull Crusher
4
AMRAP
-
5A
Hack Squat
4
AMRAP
-
5B
Front Squat (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Chest Fly (Dumbbell)
4
AMRAP
-
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
-
3A
Leg Curl
4
AMRAP
-
3B
Leg Extension
4
AMRAP
-
4A
Bicep Curl (Barbell)
4
AMRAP
-
4B
Skull Crusher
4
AMRAP
-
5A
Hack Squat
4
AMRAP
-
5B
Front Squat (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Chest Fly (Dumbbell)
4
AMRAP
-
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
-
3A
Leg Curl
4
AMRAP
-
3B
Leg Extension
4
AMRAP
-
4A
Bicep Curl (Barbell)
4
AMRAP
-
4B
Skull Crusher
4
AMRAP
-
5A
Hack Squat
4
AMRAP
-
5B
Front Squat (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Chest Fly (Dumbbell)
4
AMRAP
-
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
-
3A
Leg Curl
4
AMRAP
-
3B
Leg Extension
4
AMRAP
-
4A
Bicep Curl (Barbell)
4
AMRAP
-
4B
Skull Crusher
4
AMRAP
-
5A
Hack Squat
4
AMRAP
-
5B
Front Squat (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Chest Fly (Dumbbell)
4
AMRAP
-
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
-
3A
Leg Curl
4
AMRAP
-
3B
Leg Extension
4
AMRAP
-
4A
Bicep Curl (Barbell)
4
AMRAP
-
4B
Skull Crusher
4
AMRAP
-
5A
Hack Squat
4
AMRAP
-
5B
Front Squat (Barbell)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Shoulder Press (Machine)
4
16 reps
-
2B
Leg Extension
4
16 reps
-
3A
Chest Press (Machine)
4
16 reps
-
3B
Seated Calf Raise
4
16 reps
-
4A
Seated Row (Machine)
4
16 reps
-
4B
Leg Curl
4
16 reps
-
5A
Squat (Bodyweight)
4
16 reps
-
5B
Burpee
4
16 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
-
1B
Hanging Toes To Bar
3
1 mins
-
1C
Hanging Leg Raise
3
1 mins
-
1D
Plank
3
1 mins
-
2A
Incline Bench Press (Dumbbell)
4
AMRAP
-
2B
Dumbbell Row
4
AMRAP
-
3A
Squat (Barbell)
4
AMRAP
-
3B
Deadlift (Dumbbell)
4
AMRAP
-
4A
Standing Barbell Shoulder Press
4
AMRAP
-
4B
Wide Grip Pull-Up
4
AMRAP
-
5A
Leg Press
4
AMRAP
-
5B
Hamstring Curl
4
AMRAP
-
Day 8
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Mountain Climber
4
0.2 mins
-
3
Close Stance Clap Push-up
4
0.2 mins
-
4
Bear Crawl
4
0.2 mins
-
5
Medicine Ball push-up
4
0.2 mins
-
6
Burpee
4
0.2 mins
-
7
Pull-Up (Bodyweight)
4
0.5 mins
-
8
Med Ball Slam
4
0.5 mins
-
Day 9
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
-
1B
Plank
3
1 mins
-
1C
Mountain Climber
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2
Chest Fly (Machine)
2
10 reps
-
3
Seated Bent Arm Machine Fly
2
12 reps
-
4
Bench Press (Dumbbell)
2
20 reps
-
5
Single Arm Cable Fly
2
13 reps
-
6A
Incline Cable Fly
6
10 reps
-
6B
Flat Cable Fly
6
10 reps
-
6C
Decline Cable Fly
6
10 reps
-
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
-
1B
Leg Raise (Captain's Chair)
3
1 mins
-
1C
Hanging Bicycle kicks
3
1 mins
-
1D
Abs Crunch (Bodyweight)
3
1 mins
-
2A
Chest Fly (Dumbbell)
4
AMRAP
-
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
-
3A
Leg Curl
4
AMRAP
-
3B
Leg Extension
4
AMRAP
-
4A
Bicep Curl (Barbell)
4
AMRAP
-
4B
Skull Crusher
4
AMRAP
-
5A
Hack Squat
4
AMRAP
-
5B
Front Squat (Barbell)
4
AMRAP
-
Week 1
1 / 10 Weeks
Day 1
1A
Hanging Leg Raise3 Sets
@10
1B
Plank3 Sets
1 mins
-
1C
Mountain Climber3 Sets
1 mins
-
1D
Abs Crunch (Bodyweight)3 Sets
1 mins
-
2A
Shoulder Press (Machine)4 Sets
16 Reps
-
2B
Leg Extension4 Sets
16 Reps
-
3A
Chest Press (Machine)4 Sets
16 Reps
-
3B
Seated Calf Raise4 Sets
16 Reps
-
4A
Seated Row (Machine)4 Sets
16 Reps
-
4B
Leg Curl4 Sets
16 Reps
-
5A
Squat (Bodyweight)4 Sets
16 Reps
-
5B
Burpee4 Sets
16 Reps
-
Day 2
1A
Cable Crunch3 Sets
1 mins
-
1B
Hanging Toes To Bar3 Sets
1 mins
-
1C
Hanging Leg Raise3 Sets
1 mins
-
1D
Plank3 Sets
1 mins
-
2A
Incline Bench Press (Dumbbell)4 Sets
AMRAP
-
2B
Dumbbell Row4 Sets
AMRAP
-
3A
Squat (Barbell)4 Sets
AMRAP
-
3B
Deadlift (Dumbbell)4 Sets
AMRAP
-
4A
Standing Barbell Shoulder Press4 Sets
AMRAP
-
4B
Wide Grip Pull-Up4 Sets
AMRAP
-
5A
Leg Press4 Sets
AMRAP
-
5B
Hamstring Curl4 Sets
AMRAP
-
Day 3
1A
Russian Twist3 Sets
1 mins
-
1B
Leg Raise (Captain's Chair)3 Sets
1 mins
-
1C
Hanging Bicycle kicks3 Sets
1 mins
-
1D
Abs Crunch (Bodyweight)3 Sets
1 mins
-
2
Mountain Climber4 Sets
0.2 mins
-
3
Close Stance Clap Push-up4 Sets
0.2 mins
-
4
Bear Crawl4 Sets
0.2 mins
-
5
Medicine Ball push-up4 Sets
0.2 mins
-
6
Burpee4 Sets
0.2 mins
-
7
Pull-Up (Bodyweight)4 Sets
0.5 mins
-
8
Med Ball Slam4 Sets
0.5 mins
-
Day 4
1A
Hanging Leg Raise3 Sets
AMRAP
-
1B
Plank3 Sets
1 mins
-
1C
Mountain Climber3 Sets
1 mins
-
1D
Abs Crunch (Bodyweight)3 Sets
1 mins
-
2
Chest Fly (Machine)2 Sets
10 Reps
-
3
Seated Bent Arm Machine Fly2 Sets
12 Reps
-
4
Bench Press (Dumbbell)2 Sets
20 Reps
-
5
Single Arm Cable Fly2 Sets
13 Reps
-
6A
Incline Cable Fly6 Sets
10 Reps
-
6B
Flat Cable Fly6 Sets
10 Reps
-
6C
Decline Cable Fly6 Sets
10 Reps
-
Day 5
1A
Russian Twist3 Sets
1 mins
-
1B
Leg Raise (Captain's Chair)3 Sets
1 mins
-
1C
Hanging Bicycle kicks3 Sets
1 mins
-
1D
Abs Crunch (Bodyweight)3 Sets
1 mins
-
2A
Chest Fly (Dumbbell)4 Sets
AMRAP
-
2B
Rear Delt Fly (Dumbbell)4 Sets
AMRAP
-
3A
Leg Curl4 Sets
AMRAP
-
3B
Leg Extension4 Sets
AMRAP
-
4A
Bicep Curl (Barbell)4 Sets
AMRAP
-
4B
Skull Crusher4 Sets
AMRAP
-
5A
Hack Squat4 Sets
AMRAP
-
5B
Front Squat (Barbell)4 Sets
AMRAP
-