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BoostcampPNG

Muscle mommy w/ glute focus

by Kylee Clark
5 athletes joined

Program Description

Postpartum is HARDDDD!! Let’s lose the baby weight & gain the booty, shall we?

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 04, 2025 03:52
  • Last Edited
    Oct 20, 2025 03:15

Summary

Transform your physique with the "Muscle Mommy w/ Glute Focus" program, a comprehensive 10-week journey designed for those ready to build strength and shape their glutes. Committing to five days a week, you'll engage in targeted exercises like barbell squats, hip thrusts, and cable kickbacks, ensuring your glutes are the star of the show. This program combines effective strength training with a focus on core stability, making it perfect for everyday lifters looking to enhance their overall fitness. Get ready to feel empowered and see real results as you sculpt and strengthen your body!
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
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
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 Extension
3 Sets
10 Reps
-
5
Goblet March
3 Sets
15 Reps
-
6
Reverse Plank
3 Sets
1 mins
-
7
Leg Raise (Captain's Chair)
3 Sets
8 Reps
-
Day 2
1
Face Pull
3 Sets
10 Reps
-
2
Lat Pulldown
3 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 Extension
3 Sets
10 Reps
-
5
Treadmill
1 Set
15 mins
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Calf Raise (Machine)
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
8 Reps
-
4
Seated Hamstring Curl
3 Sets
8 Reps
-
5
Lying Leg Curl
3 Sets
10 Reps
-
6
Dead Bug
3 Sets
15 Reps
-
7
Around The World
3 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 Thruster
3 Sets
12 Reps
-
5
Treadmill
1 Set
15 mins
-
Day 5
1
Step-Up (Weighted)
3 Sets
12 Reps
-
2
Hip Abductor (Machine)
3 Sets
15 Reps
-
3
Glute Kickback
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
6
Hip Bridge March
3 Sets
20 Reps
-
7
Plank
1 Set
2 mins
-
8
Leg Pull-In
3 Sets
10 Reps
-