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Custom 5-Day Gym Plan (Back-Friendly)

by Basheer A.
1 athletes joined

Program Description

Hypertrophie

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Aug 04, 2025 12:07
  • Last Edited
    Sep 15, 2025 04:49

Summary

Transform your fitness journey with this Custom 5-Day Gym Plan designed specifically for back-friendly workouts. Over 12 weeks, you'll engage in a balanced mix of upper and lower body exercises, focusing on safe, effective movements that build strength without compromising your back health. Each day features targeted routines utilizing machines and cables, ensuring you maximize your gains while minimizing strain. Commit to 7 days a week of focused training, and watch your strength and confidence soar!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Chest
10.2%
Hamstrings
9%
Quadriceps
8.9%
Abs
8.2%
Triceps
7.9%
Lats
7.6%
Glutes
7.2%
Front Delts
6.9%
Biceps
6.5%
Middle Delts
4.6%
Rear Delts
3.4%
Lower Back
2.9%
Calves
2%
Other
2%
Forearms
0.7%
Abductors
0.5%
Adductors
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
12 Reps
-
2
Chest Press (Machine)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
3 Sets
15 Reps
-
4
Cable Crossover
3 Sets
15 Reps
-
5
Shoulder Press (Machine)
3 Sets
12 Reps
-
6
Lateral Raise (Machine)
3 Sets
15 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
Day 2
1
Leg Press
4 Sets
15 Reps
-
2
Box Squat (Barbell)
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
7
Decline Crunch (Weighted)
3 Sets
15 Reps
-
Day 3
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4 Sets
2 mins
-
2
Cat Cow Stretch
1 Set
10 Reps
-
3
Childs Pose
1 Set
1 mins
-
4
Hip Flexor Strech
2 Sets
1 mins
-
5
Shoulder Strech
2 Sets
1 mins
-
Day 4
1
Lat Pulldown
4 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (Machine)
3 Sets
12 Reps
-
6
Hammer Curl (Cable)
2 Sets
12 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
Day 5
1
Goblet Squat
3 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Plank
3 Sets
1 mins
-
6
Bird Dog
3 Sets
10 Reps
-
7
Hanging Knee Raise
3 Sets
15 Reps
-
Day 6
1
Neck Stretch
2 Sets
1 mins
-
2
Shoulder Stretch
2 Sets
1 mins
-
3
Chest Stretch (Doorway)
2 Sets
1 mins
-
4
Cat Cow Stretch
2 Sets
15 Reps
-
5
Child'S Pose
2 Sets
1 Reps
-
6
Cobra Strech
2 Sets
1 mins
-
7
Hip Flexor Stretch
2 Sets
1 mins
-
8
Seated Hamstring Stretch
2 Sets
1 mins
-
9
Figure-4 Glute Stretch
2 Sets
1 mins
-
10
Standing Calf Stretch
2 Sets
1 mins
-
Day 7
1
Light Walking Or Total Rest
1 Set
30 mins
-