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BoostcampPNG

Level 2

by Tintu J.

Program Description

Transform your physique and sculpt your strength over 18 weeks—elevate your workouts and redefine your limits with Level 2.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 16, 2025 05:58
  • Last Edited
    Sep 16, 2025 06:53
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.2%
Glutes
14.8%
Abs
14%
Hamstrings
11%
Triceps
9.8%
Biceps
8%
Upper Back
5.3%
Lats
4.9%
Middle Delts
3.8%
Front Delts
3.4%
Forearms
3%
Lower Back
2.7%
Chest
1.9%
Adductors
1.5%
Abductors
0.4%
Rear Delts
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
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
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
1
3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
1
3 reps
-
3B
Lateral Lunge (Weighted)
1
3 reps
-
4
Hamstring Curl
1
3 reps
-
5
Hanging Knee Raise
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
3 reps
-
2
Bent Over Row (Kettlebell)
1
3 reps
-
3
Dumbbell Row
1
3 reps
-
4A
Skull Crusher (Dumbbell)
3
10 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Ab Wheel
1
-
6
Side Bend (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
1
-
5
Side Plank
1
-
6
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Step-Up (Weighted)
1
-
4
Overhead Press (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Bench Press (Close Grip)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Ab Wheel
1
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Dumbbell)
1 Set
3 Reps
-
2
Romanian Deadlift (Dumbbell)
1 Set
3 Reps
-
3A
Bulgarian Split Squat (Dumbbell)
1 Set
3 Reps
-
3B
Lateral Lunge (Weighted)
1 Set
3 Reps
-
4
Hamstring Curl
1 Set
3 Reps
-
5
Hanging Knee Raise
1 Set
3 Reps
-
Day 2
1
Pull-Up (Assisted)
1 Set
3 Reps
-
2
Bent Over Row (Kettlebell)
1 Set
3 Reps
-
3
Dumbbell Row
1 Set
3 Reps
-
4A
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
4B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Ab Wheel
1 Set
-
6
Side Bend (Dumbbell)
1 Set
-
Day 3
1
Box Squat (Barbell)
1 Set
-
2
Walking Lunge (Dumbbell)
1 Set
-
3
Leg Press (45 Degrees)
1 Set
-
4
Leg Extension
1 Set
-
5
Side Plank
1 Set
-
6
Abs Crunch (Machine)
1 Set
-
Day 4
1
Hip Thrust (Barbell)
1 Set
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
-
3
Step-Up (Weighted)
1 Set
-
4
Overhead Press (Dumbbell)
1 Set
-
5
Lateral Raise (Dumbbell)
1 Set
-
6
Bench Press (Close Grip)
1 Set
-
7
Overhead Extension (Dumbbell)
1 Set
-
8
Ab Wheel
1 Set
-