Program Description
Postpartum is HARDDDD!! Let’s lose the baby weight & gain the booty, shall we?
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedSep 04, 2025 03:52
- Last EditedSep 04, 2025 04:30
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.6%
Abs
12.2%
Hamstrings
10.9%
Quadriceps
10.5%
Front Delts
6%
Upper Back
6%
Lats
5.2%
Triceps
4.9%
Middle Delts
4.1%
Lower Back
3.7%
Chest
3.7%
Biceps
3.4%
Rear Delts
2.2%
Abductors
2.2%
Adductors
1.9%
Calves
1.9%
Stretching
1.9%
Cardio
1.2%
Forearms
0.4%
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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
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)3 Sets
8 Reps
-
2
Hip Thrust (Barbell)3 Sets
10 Reps
-
3
Glute Kickback (Cable)3 Sets
12 Reps
-
4
Back Extension3 Sets
10 Reps
-
5
Goblet March3 Sets
15 Reps
-
6
Reverse Plank3 Sets
1 mins
-
7
Leg Raise (Captain's Chair)3 Sets
8 Reps
-
Day 2
1
Face Pull3 Sets
10 Reps
-
2
Lat Pulldown3 Sets
8 Reps
-
3A
Bent Over Row (Dumbbell)3 Sets
10 Reps
-
3B
Bicep Curl (EZ Bar)3 Sets
8 Reps
-
4
Straight Bar Lat Extension3 Sets
10 Reps
-
5
Treadmill1 Set
15 mins
-
Day 3
1
Leg Press (45 Degrees)3 Sets
8 Reps
-
2
Calf Raise (Machine)3 Sets
12 Reps
-
3
Leg Extension3 Sets
8 Reps
-
4
Seated Hamstring Curl3 Sets
8 Reps
-
5
Lying Leg Curl3 Sets
10 Reps
-
6
Dead Bug3 Sets
15 Reps
-
7
Around The World3 Sets
20 Reps
-
Day 4
1
Tricep Pushdown (Cable)3 Sets
12 Reps
-
2A
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
2B
Incline Chest Fly (Dumbbell)3 Sets
8 Reps
-
3A
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4
Squat Thruster3 Sets
12 Reps
-
5
Treadmill1 Set
15 mins
-
Day 5
1
Step-Up (Weighted)3 Sets
12 Reps
-
2
Hip Abductor (Machine)3 Sets
15 Reps
-
3
Glute Kickback3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
-
6
Hip Bridge March3 Sets
20 Reps
-
7
Plank1 Set
2 mins
-
8
Leg Pull-In3 Sets
10 Reps
-