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Physica Harmoníca

by Mejia J.
1 athletes joined

Program Description

V taper

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 08, 2025 08:25
  • Last Edited
    Sep 12, 2025 02:27

Summary

**Physica Harmoníca** is a dynamic 10-week program designed for those looking to enhance their strength and conditioning through a balanced approach. Committing just three days a week, you'll engage in a mix of pull and push workouts that incorporate both cardio and resistance training. Each session features a variety of exercises, including pull-ups, barbell rows, and incline bench presses, ensuring a comprehensive full-body workout that targets all major muscle groups. Get ready to elevate your fitness journey with structured routines that promote harmony between strength and endurance!
Muscle Engagement
Front
Back
MuscleSet
Abs
14%
Upper Back
11.8%
Lats
10%
Glutes
9.8%
Chest
8.3%
Hamstrings
8.2%
Quadriceps
7.4%
Front Delts
6.2%
Triceps
3.6%
Rear Delts
3.6%
Lower Back
3.2%
Middle Delts
3%
Forearms
2.7%
Cardio
2.3%
Other
2.3%
Biceps
1.5%
Adductors
1.5%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Pull-Up (Assisted)
2
1
6-8 reps
10-12 reps
-
-
4
Barbell Row
1
1
3
6-8 reps
6-8 reps
10-12 reps
-
-
-
5
Chest Supported Row (Machine)
2
2
8-19 reps
12-15 reps
-
-
6
Face Pull
3
12-15 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8A
Pallof Press
3
12-15 reps
-
8B
Ab Wheel
3
20+ reps
-
9
Farmer's Walk (Weighted)
1
2
1 mins
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Pull-Up (Assisted)
2
1
6-8 reps
10-12 reps
-
-
4
Barbell Row
1
1
3
6-8 reps
6-8 reps
10-12 reps
-
-
-
5
Chest Supported Row (Machine)
2
2
8-19 reps
12-15 reps
-
-
6
Face Pull
3
12-15 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8A
Pallof Press
3
12-15 reps
-
8B
Ab Wheel
3
20+ reps
-
9
Farmer's Walk (Weighted)
1
2
1 mins
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Pull-Up (Assisted)
2
1
6-8 reps
10-12 reps
-
-
4
Barbell Row
1
1
3
6-8 reps
6-8 reps
10-12 reps
-
-
-
5
Chest Supported Row (Machine)
2
2
8-19 reps
12-15 reps
-
-
6
Face Pull
3
12-15 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8A
Pallof Press
3
12-15 reps
-
8B
Ab Wheel
3
20+ reps
-
9
Farmer's Walk (Weighted)
1
2
1 mins
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Pull-Up (Assisted)
2
1
6-8 reps
10-12 reps
-
-
4
Barbell Row
1
1
3
6-8 reps
6-8 reps
10-12 reps
-
-
-
5
Chest Supported Row (Machine)
2
2
8-19 reps
12-15 reps
-
-
6
Face Pull
3
12-15 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8A
Pallof Press
3
12-15 reps
-
8B
Ab Wheel
3
20+ reps
-
9
Farmer's Walk (Weighted)
1
2
1 mins
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Pull-Up (Assisted)
2
1
6-8 reps
10-12 reps
-
-
4
Barbell Row
1
1
3
6-8 reps
6-8 reps
10-12 reps
-
-
-
5
Chest Supported Row (Machine)
2
2
8-19 reps
12-15 reps
-
-
6
Face Pull
3
12-15 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8A
Pallof Press
3
12-15 reps
-
8B
Ab Wheel
3
20+ reps
-
9
Farmer's Walk (Weighted)
1
2
1 mins
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Pull-Up (Assisted)
2
1
6-8 reps
10-12 reps
-
-
4
Barbell Row
1
1
3
6-8 reps
6-8 reps
10-12 reps
-
-
-
5
Chest Supported Row (Machine)
2
2
8-19 reps
12-15 reps
-
-
6
Face Pull
3
12-15 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8A
Pallof Press
3
12-15 reps
-
8B
Ab Wheel
3
20+ reps
-
9
Farmer's Walk (Weighted)
1
2
1 mins
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Pull-Up (Assisted)
2
1
6-8 reps
10-12 reps
-
-
4
Barbell Row
1
1
3
6-8 reps
6-8 reps
10-12 reps
-
-
-
5
Chest Supported Row (Machine)
2
2
8-19 reps
12-15 reps
-
-
6
Face Pull
3
12-15 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8A
Pallof Press
3
12-15 reps
-
8B
Ab Wheel
3
20+ reps
-
9
Farmer's Walk (Weighted)
1
2
1 mins
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Pull-Up (Assisted)
2
1
6-8 reps
10-12 reps
-
-
4
Barbell Row
1
1
3
6-8 reps
6-8 reps
10-12 reps
-
-
-
5
Chest Supported Row (Machine)
2
2
8-19 reps
12-15 reps
-
-
6
Face Pull
3
12-15 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8A
Pallof Press
3
12-15 reps
-
8B
Ab Wheel
3
20+ reps
-
9
Farmer's Walk (Weighted)
1
2
1 mins
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Pull-Up (Assisted)
2
1
6-8 reps
10-12 reps
-
-
4
Barbell Row
1
1
3
6-8 reps
6-8 reps
10-12 reps
-
-
-
5
Chest Supported Row (Machine)
2
2
8-19 reps
12-15 reps
-
-
6
Face Pull
3
12-15 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8A
Pallof Press
3
12-15 reps
-
8B
Ab Wheel
3
20+ reps
-
9
Farmer's Walk (Weighted)
1
2
1 mins
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Pull-Up (Assisted)
2
1
6-8 reps
10-12 reps
-
-
4
Barbell Row
1
1
3
6-8 reps
6-8 reps
10-12 reps
-
-
-
5
Chest Supported Row (Machine)
2
2
8-19 reps
12-15 reps
-
-
6
Face Pull
3
12-15 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8A
Pallof Press
3
12-15 reps
-
8B
Ab Wheel
3
20+ reps
-
9
Farmer's Walk (Weighted)
1
2
1 mins
1 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Incline Bench Press (Dumbbell)
2
3
6-8 reps
10-12 reps
-
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12-14 reps
10-12 reps
8-10 reps
-
-
-
6
Landmine Press
3
10-12 reps
-
7A
Hanging Leg Raise
3
12-15 reps
-
7B
Side Plank with Reach Through
3
10-12 reps
-
8
Squat (Barbell)
2
8-10 reps
-
9
Battle Ropes
1
6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Incline Bench Press (Dumbbell)
2
3
6-8 reps
10-12 reps
-
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12-14 reps
10-12 reps
8-10 reps
-
-
-
6
Landmine Press
3
10-12 reps
-
7A
Hanging Leg Raise
3
12-15 reps
-
7B
Side Plank with Reach Through
3
10-12 reps
-
8
Squat (Barbell)
2
8-10 reps
-
9
Battle Ropes
1
6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Incline Bench Press (Dumbbell)
2
3
6-8 reps
10-12 reps
-
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12-14 reps
10-12 reps
8-10 reps
-
-
-
6
Landmine Press
3
10-12 reps
-
7A
Hanging Leg Raise
3
12-15 reps
-
7B
Side Plank with Reach Through
3
10-12 reps
-
8
Squat (Barbell)
2
8-10 reps
-
9
Battle Ropes
1
6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Incline Bench Press (Dumbbell)
2
3
6-8 reps
10-12 reps
-
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12-14 reps
10-12 reps
8-10 reps
-
-
-
6
Landmine Press
3
10-12 reps
-
7A
Hanging Leg Raise
3
12-15 reps
-
7B
Side Plank with Reach Through
3
10-12 reps
-
8
Squat (Barbell)
2
8-10 reps
-
9
Battle Ropes
1
6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Incline Bench Press (Dumbbell)
2
3
6-8 reps
10-12 reps
-
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12-14 reps
10-12 reps
8-10 reps
-
-
-
6
Landmine Press
3
10-12 reps
-
7A
Hanging Leg Raise
3
12-15 reps
-
7B
Side Plank with Reach Through
3
10-12 reps
-
8
Squat (Barbell)
2
8-10 reps
-
9
Battle Ropes
1
6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Incline Bench Press (Dumbbell)
2
3
6-8 reps
10-12 reps
-
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12-14 reps
10-12 reps
8-10 reps
-
-
-
6
Landmine Press
3
10-12 reps
-
7A
Hanging Leg Raise
3
12-15 reps
-
7B
Side Plank with Reach Through
3
10-12 reps
-
8
Squat (Barbell)
2
8-10 reps
-
9
Battle Ropes
1
6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Incline Bench Press (Dumbbell)
2
3
6-8 reps
10-12 reps
-
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12-14 reps
10-12 reps
8-10 reps
-
-
-
6
Landmine Press
3
10-12 reps
-
7A
Hanging Leg Raise
3
12-15 reps
-
7B
Side Plank with Reach Through
3
10-12 reps
-
8
Squat (Barbell)
2
8-10 reps
-
9
Battle Ropes
1
6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Incline Bench Press (Dumbbell)
2
3
6-8 reps
10-12 reps
-
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12-14 reps
10-12 reps
8-10 reps
-
-
-
6
Landmine Press
3
10-12 reps
-
7A
Hanging Leg Raise
3
12-15 reps
-
7B
Side Plank with Reach Through
3
10-12 reps
-
8
Squat (Barbell)
2
8-10 reps
-
9
Battle Ropes
1
6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Incline Bench Press (Dumbbell)
2
3
6-8 reps
10-12 reps
-
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12-14 reps
10-12 reps
8-10 reps
-
-
-
6
Landmine Press
3
10-12 reps
-
7A
Hanging Leg Raise
3
12-15 reps
-
7B
Side Plank with Reach Through
3
10-12 reps
-
8
Squat (Barbell)
2
8-10 reps
-
9
Battle Ropes
1
6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Incline Bench Press (Dumbbell)
2
3
6-8 reps
10-12 reps
-
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12-14 reps
10-12 reps
8-10 reps
-
-
-
6
Landmine Press
3
10-12 reps
-
7A
Hanging Leg Raise
3
12-15 reps
-
7B
Side Plank with Reach Through
3
10-12 reps
-
8
Squat (Barbell)
2
8-10 reps
-
9
Battle Ropes
1
6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Hip Thrust (Machine)
2
1
2
6-8 reps
10-12 reps
10-12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
6
Leg Press
2
2
6-8 reps
12-15 reps
-
-
7
Glute Abductions (Machine)
3
15-20 reps
-
8A
Decline Leg Raise
3
12-15 reps
-
8B
Abs Crunch (Machine)
3
12-15 reps
-
9
Dual Lat Pull Down
2
10-12 reps
-
10
Staircase Machine
1
6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Hip Thrust (Machine)
2
1
2
6-8 reps
10-12 reps
10-12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
6
Leg Press
2
2
6-8 reps
12-15 reps
-
-
7
Glute Abductions (Machine)
3
15-20 reps
-
8A
Decline Leg Raise
3
12-15 reps
-
8B
Abs Crunch (Machine)
3
12-15 reps
-
9
Dual Lat Pull Down
2
10-12 reps
-
10
Staircase Machine
1
6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Hip Thrust (Machine)
2
1
2
6-8 reps
10-12 reps
10-12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
6
Leg Press
2
2
6-8 reps
12-15 reps
-
-
7
Glute Abductions (Machine)
3
15-20 reps
-
8A
Decline Leg Raise
3
12-15 reps
-
8B
Abs Crunch (Machine)
3
12-15 reps
-
9
Dual Lat Pull Down
2
10-12 reps
-
10
Staircase Machine
1
6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Hip Thrust (Machine)
2
1
2
6-8 reps
10-12 reps
10-12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
6
Leg Press
2
2
6-8 reps
12-15 reps
-
-
7
Glute Abductions (Machine)
3
15-20 reps
-
8A
Decline Leg Raise
3
12-15 reps
-
8B
Abs Crunch (Machine)
3
12-15 reps
-
9
Dual Lat Pull Down
2
10-12 reps
-
10
Staircase Machine
1
6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Hip Thrust (Machine)
2
1
2
6-8 reps
10-12 reps
10-12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
6
Leg Press
2
2
6-8 reps
12-15 reps
-
-
7
Glute Abductions (Machine)
3
15-20 reps
-
8A
Decline Leg Raise
3
12-15 reps
-
8B
Abs Crunch (Machine)
3
12-15 reps
-
9
Dual Lat Pull Down
2
10-12 reps
-
10
Staircase Machine
1
6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Hip Thrust (Machine)
2
1
2
6-8 reps
10-12 reps
10-12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
6
Leg Press
2
2
6-8 reps
12-15 reps
-
-
7
Glute Abductions (Machine)
3
15-20 reps
-
8A
Decline Leg Raise
3
12-15 reps
-
8B
Abs Crunch (Machine)
3
12-15 reps
-
9
Dual Lat Pull Down
2
10-12 reps
-
10
Staircase Machine
1
6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Hip Thrust (Machine)
2
1
2
6-8 reps
10-12 reps
10-12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
6
Leg Press
2
2
6-8 reps
12-15 reps
-
-
7
Glute Abductions (Machine)
3
15-20 reps
-
8A
Decline Leg Raise
3
12-15 reps
-
8B
Abs Crunch (Machine)
3
12-15 reps
-
9
Dual Lat Pull Down
2
10-12 reps
-
10
Staircase Machine
1
6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Hip Thrust (Machine)
2
1
2
6-8 reps
10-12 reps
10-12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
6
Leg Press
2
2
6-8 reps
12-15 reps
-
-
7
Glute Abductions (Machine)
3
15-20 reps
-
8A
Decline Leg Raise
3
12-15 reps
-
8B
Abs Crunch (Machine)
3
12-15 reps
-
9
Dual Lat Pull Down
2
10-12 reps
-
10
Staircase Machine
1
6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Hip Thrust (Machine)
2
1
2
6-8 reps
10-12 reps
10-12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
6
Leg Press
2
2
6-8 reps
12-15 reps
-
-
7
Glute Abductions (Machine)
3
15-20 reps
-
8A
Decline Leg Raise
3
12-15 reps
-
8B
Abs Crunch (Machine)
3
12-15 reps
-
9
Dual Lat Pull Down
2
10-12 reps
-
10
Staircase Machine
1
6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
5 mins
-
2
1km Row
1
5 mins
-
3
Hip Thrust (Machine)
2
1
2
6-8 reps
10-12 reps
10-12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
12-15 reps
-
5
Romanian Deadlift (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
6
Leg Press
2
2
6-8 reps
12-15 reps
-
-
7
Glute Abductions (Machine)
3
15-20 reps
-
8A
Decline Leg Raise
3
12-15 reps
-
8B
Abs Crunch (Machine)
3
12-15 reps
-
9
Dual Lat Pull Down
2
10-12 reps
-
10
Staircase Machine
1
6 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Elliptical
1 Set
5 mins
-
2
1km Row
1 Set
5 mins
-
3
Pull-Up (Assisted)
2 Sets
1 Set
6-8 Reps
10-12 Reps
-
-
4
Barbell Row
1 Set
1 Set
3 Sets
6-8 Reps
6-8 Reps
10-12 Reps
-
-
-
5
Chest Supported Row (Machine)
2 Sets
2 Sets
8-19 Reps
12-15 Reps
-
-
6
Face Pull
3 Sets
12-15 Reps
-
7
Straight Arm Pulldown
3 Sets
12-15 Reps
-
8A
Pallof Press
3 Sets
12-15 Reps
-
8B
Ab Wheel
3 Sets
20+ Reps
-
9
Farmer's Walk (Weighted)
1 Set
2 Sets
1 mins
1 mins
-
-
Day 2
1
Elliptical
1 Set
5 mins
-
2
1km Row
1 Set
5 mins
-
3
Incline Bench Press (Dumbbell)
2 Sets
3 Sets
6-8 Reps
10-12 Reps
-
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-14 Reps
10-12 Reps
8-10 Reps
-
-
-
6
Landmine Press
3 Sets
10-12 Reps
-
7A
Hanging Leg Raise
3 Sets
12-15 Reps
-
7B
Side Plank with Reach Through
3 Sets
10-12 Reps
-
8
Squat (Barbell)
2 Sets
8-10 Reps
-
9
Battle Ropes
1 Set
6 mins
-
Day 3
1
Elliptical
1 Set
5 mins
-
2
1km Row
1 Set
5 mins
-
3
Hip Thrust (Machine)
2 Sets
1 Set
2 Sets
6-8 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
-
5
Romanian Deadlift (Dumbbell)
2 Sets
2 Sets
6-8 Reps
10-12 Reps
-
-
6
Leg Press
2 Sets
2 Sets
6-8 Reps
12-15 Reps
-
-
7
Glute Abductions (Machine)
3 Sets
15-20 Reps
-
8A
Decline Leg Raise
3 Sets
12-15 Reps
-
8B
Abs Crunch (Machine)
3 Sets
12-15 Reps
-
9
Dual Lat Pull Down
2 Sets
10-12 Reps
-
10
Staircase Machine
1 Set
6 mins
-