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BoostcampPNG

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 08, 2025 09:12
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
-