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BoostcampPNG

Lower back friendly workout

by null

Program Description

To show up regularly to the gym without the risk of injury to build a habit.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 11:24
  • Last Edited
    Aug 10, 2025 11:37
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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
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6
Suitcase Carry
3
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3
10 reps
-
8
Side Plank With Hip Lift
3
0.33 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Goblet March
3
20 reps
-
8
Bear Pose Pull-Through
3
6 reps
-
9
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
1
3 reps
-
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Around The World
3
8 reps
-
8
Stability Ball Thoracic Rotations
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Side-Lying Hip Raise
3
15 reps
-
6
Incline Walk
1
3 mins
-
7
Suitcase Carry
2
0.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Shoulder Press (Machine)
3 Sets
12 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
5
Tricep Extension (Cable)
3 Sets
15 Reps
-
6
Suitcase Carry
3 Sets
0.5 mins
-
7
Stir-The-Pot On Stability Ball
3 Sets
10 Reps
-
8
Side Plank With Hip Lift
3 Sets
0.33 mins
-
Day 2
1
Leg Press
3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Seated Hamstring Curl
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
15 Reps
-
7
Goblet March
3 Sets
20 Reps
-
8
Bear Pose Pull-Through
3 Sets
6 Reps
-
9
Back Extension
3 Sets
12 Reps
-
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
2
Seated Row (Machine)
3 Sets
12 Reps
-
3
Pull-Up (Assisted)
1 Set
3 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Pallof Press
3 Sets
12 Reps
-
7
Around The World
3 Sets
8 Reps
-
8
Stability Ball Thoracic Rotations
3 Sets
8 Reps
-
Day 4
1
Step-Up (Weighted)
3 Sets
8 Reps
-
2
Single Leg Press
3 Sets
12 Reps
-
3
Seated Calf Raise
3 Sets
15 Reps
-
4
Hip Thrust (Machine)
3 Sets
12 Reps
-
5
Side-Lying Hip Raise
3 Sets
15 Reps
-
6
Incline Walk
1 Set
3 mins
-
7
Suitcase Carry
2 Sets
0.5 mins
-