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Back Friendly Cut 8 Week Burn

by Brandon M.

Program Description

Transform your physique with the Back Friendly Cut 8 Week Burn, designed for those looking to shed fat while prioritizing back health. This 8-week program features five dynamic workout days each week, blending strength training and cardio to maximize fat loss without compromising your back. Perfect for everyday lifters, you'll build muscle endurance and improve overall fitness while keeping your spine safe. Get ready to feel stronger and leaner in just two months!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 06, 2025 06:59
  • Last Edited
    Nov 06, 2025 07:02
Muscle Engagement
Front
Back
MuscleSet
Abs
12.4%
Triceps
11.6%
Middle Delts
10%
Upper Back
9.6%
Front Delts
9.2%
Quadriceps
6.8%
Biceps
6.4%
Chest
6%
Lats
5.2%
Hamstrings
4.4%
Rear Delts
4.4%
Glutes
4.4%
Cardio
4%
Calves
2%
Lower Back
1.6%
Forearms
1.2%
Adductors
0.8%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
5
Cardio (Zone 2)
1
30-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
5
Cardio (Zone 2)
1
30-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
5
Cardio (Zone 2)
1
30-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
5
Cardio (Zone 2)
1
30-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
5
Cardio (Zone 2)
1
30-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
5
Cardio (Zone 2)
1
30-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
5
Cardio (Zone 2)
1
30-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
-
1B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
2A
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
2B
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
5
Cardio (Zone 2)
1
30-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Face Pull
3
12-15 reps
-
5
Cardio
1
1
10 mins
20 mins
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Face Pull
3
12-15 reps
-
5
Cardio
1
1
10 mins
20 mins
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Face Pull
3
12-15 reps
-
5
Cardio
1
1
10 mins
20 mins
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Face Pull
3
12-15 reps
-
5
Cardio
1
1
10 mins
20 mins
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Face Pull
3
12-15 reps
-
5
Cardio
1
1
10 mins
20 mins
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Face Pull
3
12-15 reps
-
5
Cardio
1
1
10 mins
20 mins
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Face Pull
3
12-15 reps
-
5
Cardio
1
1
10 mins
20 mins
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lying Reverse Fly
3
12-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Face Pull
3
12-15 reps
-
5
Cardio
1
1
10 mins
20 mins
RPE 10
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Cable Crunch
3
15-20 reps
-
4B
Pallof Press
3
12-15 reps
-
5
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Cable Crunch
3
15-20 reps
-
4B
Pallof Press
3
12-15 reps
-
5
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Cable Crunch
3
15-20 reps
-
4B
Pallof Press
3
12-15 reps
-
5
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Cable Crunch
3
15-20 reps
-
4B
Pallof Press
3
12-15 reps
-
5
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Cable Crunch
3
15-20 reps
-
4B
Pallof Press
3
12-15 reps
-
5
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Cable Crunch
3
15-20 reps
-
4B
Pallof Press
3
12-15 reps
-
5
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Cable Crunch
3
15-20 reps
-
4B
Pallof Press
3
12-15 reps
-
5
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Cable Crunch
3
15-20 reps
-
4B
Pallof Press
3
12-15 reps
-
5
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Row (Machine)
3
6-8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Row (Machine)
3
6-8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Row (Machine)
3
6-8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Row (Machine)
3
6-8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Row (Machine)
3
6-8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Row (Machine)
3
6-8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Row (Machine)
3
6-8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Seated Row (Machine)
3
6-8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
15 reps
-
1B
Mountain Climber
3
0.5 mins
-
2A
Thruster (Barbell)
3
12 reps
-
2B
Plank with Shoulder Taps
3
20 reps
-
3
Abs Crunch (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
5
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
15 reps
-
1B
Mountain Climber
3
0.5 mins
-
2A
Thruster (Barbell)
3
12 reps
-
2B
Plank with Shoulder Taps
3
20 reps
-
3
Abs Crunch (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
5
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
15 reps
-
1B
Mountain Climber
3
0.5 mins
-
2A
Thruster (Barbell)
3
12 reps
-
2B
Plank with Shoulder Taps
3
20 reps
-
3
Abs Crunch (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
5
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
15 reps
-
1B
Mountain Climber
3
0.5 mins
-
2A
Thruster (Barbell)
3
12 reps
-
2B
Plank with Shoulder Taps
3
20 reps
-
3
Abs Crunch (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
5
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
15 reps
-
1B
Mountain Climber
3
0.5 mins
-
2A
Thruster (Barbell)
3
12 reps
-
2B
Plank with Shoulder Taps
3
20 reps
-
3
Abs Crunch (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
5
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
15 reps
-
1B
Mountain Climber
3
0.5 mins
-
2A
Thruster (Barbell)
3
12 reps
-
2B
Plank with Shoulder Taps
3
20 reps
-
3
Abs Crunch (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
5
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
15 reps
-
1B
Mountain Climber
3
0.5 mins
-
2A
Thruster (Barbell)
3
12 reps
-
2B
Plank with Shoulder Taps
3
20 reps
-
3
Abs Crunch (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
5
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
15 reps
-
1B
Mountain Climber
3
0.5 mins
-
2A
Thruster (Barbell)
3
12 reps
-
2B
Plank with Shoulder Taps
3
20 reps
-
3
Abs Crunch (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
12-15 reps
-
5
Cardio
1
20 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1B
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Cardio (Zone 2)
1 Set
30-40 mins
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Lying Reverse Fly
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4B
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Cardio
1 Set
1 Set
10 mins
20 mins
@10
@7
Day 3
1
Leg Press
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3A
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Seated Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4A
Cable Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4B
Pallof Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Cardio (Zone 2)
1 Set
30 mins
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Cardio (Zone 2)
1 Set
20-30 mins
-
Day 5
1A
Kettlebell Swing
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
1B
Mountain Climber
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
2A
Thruster (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2B
Plank with Shoulder Taps
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Cardio
1 Set
20 mins
@10