Program Description
Welcome to V- Taper Dream. This program is designed in a specific way to accentuate the primary muscle groups which are in focus when it comes to a stunning V taper physique. While this builds the overall physique, it dramatically improves certain muscle groups like - Traps, Arms, Shoulders, Back, Upper Chest & Core. As always, this program can be used on a bulk or cut, focus on having a small surplus or deficit +- 250-300 cals. This program will drain you, train Monday to Friday & keep Sat n Sun as complete rest or mobility. Expect visible results within the first few weeks with nutrition dialed in. Keep taking progress pictures every week & smile on your transformation :) Novice trainees can also follow this, however ensure you keep the volume lower & improving form. Remember “MORE IS NOT BETTER, BETTER IS BETTER” Use this program as your guide, train Monday to Friday & forget about the gym. Live life & enjoy. Progress is just waiting for you! All the best.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJul 29, 2025 03:24
- Last EditedJul 29, 2025 12:02
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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
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Shrug (Dumbbell)
3
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
3
20-30 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2
Snatch (Kettlebell)
3
15 reps
-
3
Farmer's Walk (Weighted)
3
90 secs
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Box Jump
3
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
5
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Lateral Raise (Dumbbell)
4
15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Hammer Curl (Dumbbell)
3
8-12 reps
-
5A
Preacher Curl (Dumbbell)
2
10-15 reps
-
5B
Dip (Bodyweight)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-15 reps
-
1B
Shrug (Dumbbell)
3
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
3A
Cable Crossover
3
10-12 reps
-
3B
Push Up (Weighted)
3
15 reps
-
4A
Decline Sit Up (Weighted)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
10-15 reps
-
4C
Side Plank
2
1 mins
-
Week 1
1 / 18 Weeks
Day 5
1A
Bench Press (Barbell)3 Sets
8-15 Reps
-
1B
Shrug (Dumbbell)3 Sets
15 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-10 Reps
-
3A
Cable Crossover3 Sets
10-12 Reps
-
3B
Push Up (Weighted)3 Sets
15 Reps
-
4A
Decline Sit Up (Weighted)3 Sets
10-15 Reps
-
4B
Leg Raise (Captain's Chair)3 Sets
10-15 Reps
-
4C
Side Plank2 Sets
1 mins
-
Day 1
1A
Pull-Up (Weighted)3 Sets
8-10 Reps
-
1B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
2A
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
-
2B
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
3A
Tricep Extension (Cable)3 Sets
8-12 Reps
-
3B
Shrug (Dumbbell)3 Sets
12-15 Reps
-
4
Reverse Wrist Curl (Barbell)3 Sets
20-30 Reps
-
5
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
Day 4
1A
Barbell Row4 Sets
8-10 Reps
-
1B
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
2
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
3
Rear Delt Fly (Machine)3 Sets
15-20 Reps
-
4A
Skull Crusher (Dumbbell)3 Sets
8-12 Reps
-
4B
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
5A
Preacher Curl (Dumbbell)2 Sets
10-15 Reps
-
5B
Dip (Bodyweight)2 Sets
6-8 Reps
-
Day 2
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
4-6 Reps
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
-
2
Snatch (Kettlebell)3 Sets
15 Reps
-
3
Farmer's Walk (Weighted)3 Sets
90 secs
-
4A
Hanging Leg Raise3 Sets
8-12 Reps
-
4B
Plank3 Sets
1 mins
-
Day 3
1
High Bar Squat (Barbell)4 Sets
4-6 Reps
-
2
Lunge (Barbell)3 Sets
8-10 Reps
-
3
Box Jump3 Sets
5 Reps
-
4
Cardio (Zone 2)1 Set
30 mins
-
5
Calf Raise (Leg Press)5 Sets
15-20 Reps
-