logo
BoostcampPNG

Fully body Push Pull - Recomp

by
1 athletes joined

Program Description

Pull Push recomp

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2026 12:22
  • Last Edited
    Jan 02, 2026 07:05
Muscle Engagement
Front
Back
MuscleSet
Abs
15.9%
Cardio
10.7%
Hamstrings
9.1%
Glutes
8.3%
Upper Back
8%
Quadriceps
7%
Lats
6.7%
Triceps
5.9%
Biceps
5.1%
Calves
4.3%
Front Delts
4.1%
Chest
3.4%
Lower Back
2.7%
Rear Delts
2.4%
Middle Delts
2.3%
Stretching
2%
Adductors
1.3%
Forearms
0.8%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 8
3
Chest Press (Machine)
1
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
1
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
1
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8-10 reps
RPE 10
3
Chest Fly (Cable)
1
8-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
10-12 reps
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8
7
Bird Dog
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
10-12 reps
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8
7
Bird Dog
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
10-12 reps
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8
7
Bird Dog
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
10-12 reps
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8
7
Bird Dog
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
10-12 reps
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8
7
Bird Dog
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
10-12 reps
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8
7
Bird Dog
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
10-12 reps
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8
7
Bird Dog
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-10 reps
RPE 8
2
Leg Curl
1
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 8
4
Seated Calf Raise
1
10-12 reps
RPE 8
5
Dead Bug
1
10 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 8
7
Bird Dog
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
4
Seated Calf Raise
4
10-12 reps
RPE 10
5
Dead Bug
4
10 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 10
7
Bird Dog
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
4
Seated Calf Raise
4
10-12 reps
RPE 10
5
Dead Bug
4
10 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 10
7
Bird Dog
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
4
Seated Calf Raise
4
10-12 reps
RPE 10
5
Dead Bug
4
10 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 10
7
Bird Dog
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
4
Seated Calf Raise
4
10-12 reps
RPE 10
5
Dead Bug
4
10 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 10
7
Bird Dog
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
4
Seated Calf Raise
4
10-12 reps
RPE 10
5
Dead Bug
4
10 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 10
7
Bird Dog
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
4
Seated Calf Raise
4
10-12 reps
RPE 10
5
Dead Bug
4
10 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 10
7
Bird Dog
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
4
Seated Calf Raise
4
10-12 reps
RPE 10
5
Dead Bug
4
10 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 10
7
Bird Dog
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
4
Seated Calf Raise
2
10-12 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 10
7
Bird Dog
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
3
Bent Over Row (Dumbbell)
1
10-12 reps
RPE 8
4
Reverse Pec Deck
1
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Tricep Kickback
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Tricep Kickback
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Tricep Kickback
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Tricep Kickback
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Tricep Kickback
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Tricep Kickback
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Tricep Kickback
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
8-10 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
8-10 reps
RPE 10
4
Face Pull
1
12-15 reps
RPE 10
5
Tricep Kickback
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
10-12 reps
RPE 8
2
Hack Squat
1
10-12 reps
RPE 8
3
Hip Thrust (Dumbbell)
1
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Cable Crunch
1
15 reps
RPE 8
6
Abs Crunch (Weighted)
1
15 reps
RPE 8
7
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 10
2
Hack Squat
3
8-10 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
6-8 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
6
Abs Crunch (Weighted)
4
15 reps
RPE 10
7
Plank
4
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 10
2
Hack Squat
3
8-10 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
6-8 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
6
Abs Crunch (Weighted)
4
15 reps
RPE 10
7
Plank
4
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 10
2
Hack Squat
3
8-10 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
6-8 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
6
Abs Crunch (Weighted)
4
15 reps
RPE 10
7
Plank
4
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 10
2
Hack Squat
3
8-10 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
6-8 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
6
Abs Crunch (Weighted)
4
15 reps
RPE 10
7
Plank
4
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 10
2
Hack Squat
3
8-10 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
6-8 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
6
Abs Crunch (Weighted)
4
15 reps
RPE 10
7
Plank
4
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 10
2
Hack Squat
3
8-10 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
6-8 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
6
Abs Crunch (Weighted)
4
15 reps
RPE 10
7
Plank
4
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 10
2
Hack Squat
3
8-10 reps
RPE 10
3
Hip Thrust (Dumbbell)
3
6-8 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
6
Abs Crunch (Weighted)
4
15 reps
RPE 10
7
Plank
4
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
6-8 reps
RPE 10
2
Hack Squat
1
8-10 reps
RPE 10
3
Hip Thrust (Dumbbell)
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
12-15 reps
RPE 10
5
Cable Crunch
2
15 reps
RPE 10
6
Abs Crunch (Weighted)
2
15 reps
RPE 10
7
Plank
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
9
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
10
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
11
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
12
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
9
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
10
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
11
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
12
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
9
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
10
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
11
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
12
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
9
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
10
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
11
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
12
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
9
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
10
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
11
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
12
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
9
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
10
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
11
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
12
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
2
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
3
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
4
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
5
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
6
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
7
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
8
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
9
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
10
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
11
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
12
Cycling
1
1
0.5 mins
2 mins
RPE 10
RPE 2
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Dead Bug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Bird Dog
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 3
1
T-Bar Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
@8
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Reverse Pec Deck
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
2
Hack Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
5
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@8
@8
@8
Day 5
1
Cycling
1 Set
1 Set
0.5 mins
2 mins
@10
@2
2
Cycling
1 Set
1 Set
0.5 mins
2 mins
@10
@2
3
Cycling
1 Set
1 Set
0.5 mins
2 mins
@10
@2
4
Cycling
1 Set
1 Set
0.5 mins
2 mins
@10
@2
5
Cycling
1 Set
1 Set
0.5 mins
2 mins
@10
@2
6
Cycling
1 Set
1 Set
0.5 mins
2 mins
@10
@2
7
Cycling
1 Set
1 Set
0.5 mins
2 mins
@10
@2
8
Cycling
1 Set
1 Set
0.5 mins
2 mins
@10
@2