logo
BoostcampPNG

attempt 2

by Rev

Program Description

yerp

Program Overview

  • Level
    Beginner
  • Goal
    Strength, Muscle, Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2026 03:11
  • Last Edited
    Apr 04, 2026 03:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Front Delts
12.5%
Abs
11.2%
Glutes
11.2%
Hamstrings
10.3%
Triceps
8.8%
Middle Delts
7.4%
Upper Back
6%
Chest
5.5%
Calves
2.8%
Lower Back
2.3%
Adductors
2.2%
Biceps
1.9%
Lats
1.8%
Stretching
0.9%
Rear Delts
0.9%
Other
0.8%
Forearms
0.7%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
4
6 reps
-
4
Overhead Press (Dumbbell)
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Floor Press (Barbell)
5
5 reps
-
3
One Arm Bent Over Row
4
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Arnold Press
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
4
6 reps
-
4
Overhead Press (Dumbbell)
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Floor Press (Barbell)
5
5 reps
-
3
One Arm Bent Over Row
4
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Arnold Press
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
4
6 reps
-
4
Overhead Press (Dumbbell)
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Floor Press (Barbell)
5
5 reps
-
3
One Arm Bent Over Row
4
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Arnold Press
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
4
6 reps
-
4
Overhead Press (Dumbbell)
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Floor Press (Barbell)
5
5 reps
-
3
One Arm Bent Over Row
4
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Arnold Press
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
4
6 reps
-
4
Overhead Press (Dumbbell)
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Floor Press (Barbell)
5
5 reps
-
3
One Arm Bent Over Row
4
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Arnold Press
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
4
6 reps
-
4
Overhead Press (Dumbbell)
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Floor Press (Barbell)
5
5 reps
-
3
One Arm Bent Over Row
4
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank
2
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Arnold Press
3
6 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank
2
0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Split Squat (Dumbbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Goblet Squat
5
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Reverse Lunge (Barbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Squat (Paused)
5
3 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Split Squat (Dumbbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Split Squat (Dumbbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Goblet Squat
5
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Reverse Lunge (Barbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Squat (Paused)
5
3 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Split Squat (Dumbbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Split Squat (Dumbbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Goblet Squat
5
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Reverse Lunge (Barbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Squat (Paused)
5
3 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Split Squat (Dumbbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Split Squat (Dumbbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Goblet Squat
5
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Reverse Lunge (Barbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Squat (Paused)
5
3 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Split Squat (Dumbbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Split Squat (Dumbbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Goblet Squat
5
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Reverse Lunge (Barbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Squat (Paused)
5
3 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Split Squat (Dumbbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Split Squat (Dumbbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Goblet Squat
5
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Reverse Lunge (Barbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Squat (Paused)
5
3 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Split Squat (Dumbbell)
3
6 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Narrow Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Narrow Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Narrow Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Narrow Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Narrow Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Narrow Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Upright Row (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Side Plank
3
0.3 mins
-
6
Dead Bug
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Barbell Row
4
6 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Dumbbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Barbell Row
4
6 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Dumbbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Barbell Row
4
6 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Dumbbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Barbell Row
4
6 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Dumbbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Barbell Row
4
6 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Dumbbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Barbell Row
4
6 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Bench Press (Dumbbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pushup(Explosive)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Upright Row (Barbell)
4
6 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tibialis Raises
2
20 reps
-
6
Plank (Weighted)
2
0.45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope Sprints
5
1 mins
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Bird Dog
2
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pushup(Explosive)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5
Tibialis Raises
1 Set
1 Set
20 Reps
20 Reps
-
-
6
Plank (Weighted)
1 Set
1 Set
0.45 mins
0.45 mins
-
-
Day 2
1
Jump Rope Sprints
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
4
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Bird Dog
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 3
1
Jump Squat
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
-
2
Push Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
3
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Side Plank
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
-
-
-
6
Dead Bug
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 4
1
Pushup(Explosive)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Tibialis Raises
1 Set
1 Set
20 Reps
20 Reps
-
-
6
Plank (Weighted)
1 Set
1 Set
0.45 mins
0.45 mins
-
-
Day 5
1
Jump Rope Sprints
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Bird Dog
1 Set
1 Set
10 Reps
10 Reps
-
-