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BoostcampPNG

PPL Rehab

by Third V.

Program Description

General Gym work out with Rehab work

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 26, 2024 11:40
  • Last Edited
    Jul 02, 2024 03:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Pull-Up (Bodyweight)
4
5 reps
2
T-Bar Row
4
8 reps
3
Lat Pulldown
4
8 reps
4
Dumbbell Row
4
6 reps
5
Lat Pulldown (Single Arm)
4
8 reps
6
Bicep Curl (EZ Bar)
3
8 reps
7
Hammer Curl
3
8 reps
8
Single Arm Cable Curl
1
8 reps
9
Face Pull
4
10 reps
10
Rear Delt Fly (Dumbbell)
4
10 reps
11
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
2
T-Bar Row
4
8 reps
3
Lat Pulldown
4
8 reps
4
Dumbbell Row
4
6 reps
5
Lat Pulldown (Single Arm)
4
8 reps
6
Bicep Curl (EZ Bar)
3
8 reps
7
Hammer Curl
3
8 reps
8
Single Arm Cable Curl
1
8 reps
9
Face Pull
4
10 reps
10
Rear Delt Fly (Dumbbell)
4
10 reps
11
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
2
T-Bar Row
4
8 reps
3
Lat Pulldown
4
8 reps
4
Dumbbell Row
4
6 reps
5
Lat Pulldown (Single Arm)
4
8 reps
6
Bicep Curl (EZ Bar)
3
8 reps
7
Hammer Curl
3
8 reps
8
Single Arm Cable Curl
1
8 reps
9
Face Pull
4
10 reps
10
Rear Delt Fly (Dumbbell)
4
10 reps
11
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
2
T-Bar Row
4
8 reps
3
Lat Pulldown
4
8 reps
4
Dumbbell Row
4
6 reps
5
Lat Pulldown (Single Arm)
4
8 reps
6
Bicep Curl (EZ Bar)
3
8 reps
7
Hammer Curl
3
8 reps
8
Single Arm Cable Curl
1
8 reps
9
Face Pull
4
10 reps
10
Rear Delt Fly (Dumbbell)
4
10 reps
11
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
2
T-Bar Row
4
8 reps
3
Lat Pulldown
4
8 reps
4
Dumbbell Row
4
6 reps
5
Lat Pulldown (Single Arm)
4
8 reps
6
Bicep Curl (EZ Bar)
3
8 reps
7
Hammer Curl
3
8 reps
8
Single Arm Cable Curl
1
8 reps
9
Face Pull
4
10 reps
10
Rear Delt Fly (Dumbbell)
4
10 reps
11
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
2
T-Bar Row
4
8 reps
3
Lat Pulldown
4
8 reps
4
Dumbbell Row
4
6 reps
5
Lat Pulldown (Single Arm)
4
8 reps
6
Bicep Curl (EZ Bar)
3
8 reps
7
Hammer Curl
3
8 reps
8
Single Arm Cable Curl
1
8 reps
9
Face Pull
4
10 reps
10
Rear Delt Fly (Dumbbell)
4
10 reps
11
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
2
T-Bar Row
4
8 reps
3
Lat Pulldown
4
8 reps
4
Dumbbell Row
4
6 reps
5
Lat Pulldown (Single Arm)
4
8 reps
6
Bicep Curl (EZ Bar)
3
8 reps
7
Hammer Curl
3
8 reps
8
Single Arm Cable Curl
1
8 reps
9
Face Pull
4
10 reps
10
Rear Delt Fly (Dumbbell)
4
10 reps
11
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
2
T-Bar Row
4
8 reps
3
Lat Pulldown
4
8 reps
4
Dumbbell Row
4
6 reps
5
Lat Pulldown (Single Arm)
4
8 reps
6
Bicep Curl (EZ Bar)
3
8 reps
7
Hammer Curl
3
8 reps
8
Single Arm Cable Curl
1
8 reps
9
Face Pull
4
10 reps
10
Rear Delt Fly (Dumbbell)
4
10 reps
11
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
2
T-Bar Row
4
8 reps
3
Lat Pulldown
4
8 reps
4
Dumbbell Row
4
6 reps
5
Lat Pulldown (Single Arm)
4
8 reps
6
Bicep Curl (EZ Bar)
3
8 reps
7
Hammer Curl
3
8 reps
8
Single Arm Cable Curl
1
8 reps
9
Face Pull
4
10 reps
10
Rear Delt Fly (Dumbbell)
4
10 reps
11
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
2
T-Bar Row
4
8 reps
3
Lat Pulldown
4
8 reps
4
Dumbbell Row
4
6 reps
5
Lat Pulldown (Single Arm)
4
8 reps
6
Bicep Curl (EZ Bar)
3
8 reps
7
Hammer Curl
3
8 reps
8
Single Arm Cable Curl
1
8 reps
9
Face Pull
4
10 reps
10
Rear Delt Fly (Dumbbell)
4
10 reps
11
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
2
T-Bar Row
4
8 reps
3
Lat Pulldown
4
8 reps
4
Dumbbell Row
4
6 reps
5
Lat Pulldown (Single Arm)
4
8 reps
6
Bicep Curl (EZ Bar)
3
8 reps
7
Hammer Curl
3
8 reps
8
Single Arm Cable Curl
1
8 reps
9
Face Pull
4
10 reps
10
Rear Delt Fly (Dumbbell)
4
10 reps
11
Stretching
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
2
T-Bar Row
4
8 reps
3
Lat Pulldown
4
8 reps
4
Dumbbell Row
4
6 reps
5
Lat Pulldown (Single Arm)
4
8 reps
6
Bicep Curl (EZ Bar)
3
8 reps
7
Hammer Curl
3
8 reps
8
Single Arm Cable Curl
1
8 reps
9
Face Pull
4
10 reps
10
Rear Delt Fly (Dumbbell)
4
10 reps
11
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
5 reps
2
Bench Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
4
6 reps
4
Pec Deck (Machine)
4
8 reps
5
Push Up
4
6 reps
6
Standing Shoulder Press (Dumbbell)
4
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Tricep Rope Push Down (Cable)
3
6 reps
9
Single Arm Pushdown
3
8 reps
10
Katana Extension
3
6 reps
11
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
5 reps
2
Bench Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
4
6 reps
4
Pec Deck (Machine)
4
8 reps
5
Push Up
4
6 reps
6
Standing Shoulder Press (Dumbbell)
4
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Tricep Rope Push Down (Cable)
3
6 reps
9
Single Arm Pushdown
3
8 reps
10
Katana Extension
3
6 reps
11
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
5 reps
2
Bench Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
4
6 reps
4
Pec Deck (Machine)
4
8 reps
5
Push Up
4
6 reps
6
Standing Shoulder Press (Dumbbell)
4
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Tricep Rope Push Down (Cable)
3
6 reps
9
Single Arm Pushdown
3
8 reps
10
Katana Extension
3
6 reps
11
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
5 reps
2
Bench Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
4
6 reps
4
Pec Deck (Machine)
4
8 reps
5
Push Up
4
6 reps
6
Standing Shoulder Press (Dumbbell)
4
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Tricep Rope Push Down (Cable)
3
6 reps
9
Single Arm Pushdown
3
8 reps
10
Katana Extension
3
6 reps
11
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
5 reps
2
Bench Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
4
6 reps
4
Pec Deck (Machine)
4
8 reps
5
Push Up
4
6 reps
6
Standing Shoulder Press (Dumbbell)
4
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Tricep Rope Push Down (Cable)
3
6 reps
9
Single Arm Pushdown
3
8 reps
10
Katana Extension
3
6 reps
11
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
5 reps
2
Bench Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
4
6 reps
4
Pec Deck (Machine)
4
8 reps
5
Push Up
4
6 reps
6
Standing Shoulder Press (Dumbbell)
4
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Tricep Rope Push Down (Cable)
3
6 reps
9
Single Arm Pushdown
3
8 reps
10
Katana Extension
3
6 reps
11
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
5 reps
2
Bench Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
4
6 reps
4
Pec Deck (Machine)
4
8 reps
5
Push Up
4
6 reps
6
Standing Shoulder Press (Dumbbell)
4
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Tricep Rope Push Down (Cable)
3
6 reps
9
Single Arm Pushdown
3
8 reps
10
Katana Extension
3
6 reps
11
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
5 reps
2
Bench Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
4
6 reps
4
Pec Deck (Machine)
4
8 reps
5
Push Up
4
6 reps
6
Standing Shoulder Press (Dumbbell)
4
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Tricep Rope Push Down (Cable)
3
6 reps
9
Single Arm Pushdown
3
8 reps
10
Katana Extension
3
6 reps
11
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
5 reps
2
Bench Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
4
6 reps
4
Pec Deck (Machine)
4
8 reps
5
Push Up
4
6 reps
6
Standing Shoulder Press (Dumbbell)
4
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Tricep Rope Push Down (Cable)
3
6 reps
9
Single Arm Pushdown
3
8 reps
10
Katana Extension
3
6 reps
11
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
5 reps
2
Bench Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
4
6 reps
4
Pec Deck (Machine)
4
8 reps
5
Push Up
4
6 reps
6
Standing Shoulder Press (Dumbbell)
4
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Tricep Rope Push Down (Cable)
3
6 reps
9
Single Arm Pushdown
3
8 reps
10
Katana Extension
3
6 reps
11
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
5 reps
2
Bench Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
4
6 reps
4
Pec Deck (Machine)
4
8 reps
5
Push Up
4
6 reps
6
Standing Shoulder Press (Dumbbell)
4
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Tricep Rope Push Down (Cable)
3
6 reps
9
Single Arm Pushdown
3
8 reps
10
Katana Extension
3
6 reps
11
Stretching
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
5 reps
2
Bench Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
4
6 reps
4
Pec Deck (Machine)
4
8 reps
5
Push Up
4
6 reps
6
Standing Shoulder Press (Dumbbell)
4
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Tricep Rope Push Down (Cable)
3
6 reps
9
Single Arm Pushdown
3
8 reps
10
Katana Extension
3
6 reps
11
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
4
Hip Thrust (Dumbbell)
4
8 reps
5A
Calf Raise (Bodyweight)
4
15 reps
5B
Single Leg Calf Raise
4
10 reps
6
Tibialis Raise
4
25 reps
7
Dead Hang
4
10 reps
8
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
4
Hip Thrust (Dumbbell)
4
8 reps
5A
Calf Raise (Bodyweight)
4
15 reps
5B
Single Leg Calf Raise
4
10 reps
6
Tibialis Raise
4
25 reps
7
Dead Hang
4
10 reps
8
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
4
Hip Thrust (Dumbbell)
4
8 reps
5A
Calf Raise (Bodyweight)
4
15 reps
5B
Single Leg Calf Raise
4
10 reps
6
Tibialis Raise
4
25 reps
7
Dead Hang
4
10 reps
8
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
4
Hip Thrust (Dumbbell)
4
8 reps
5A
Calf Raise (Bodyweight)
4
15 reps
5B
Single Leg Calf Raise
4
10 reps
6
Tibialis Raise
4
25 reps
7
Dead Hang
4
10 reps
8
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Leg Extension
4
8 reps
4
Leg Curl
4
8 reps
5A
Calf Raise (Bodyweight)
4
15 reps
5B
Single Leg Calf Raise
4
10 reps
6
Tibialis Raise
4
25 reps
7
Dead Hang
4
10 reps
8
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Leg Extension
4
8 reps
4
Leg Curl
4
8 reps
5A
Calf Raise (Bodyweight)
4
15 reps
5B
Single Leg Calf Raise
4
10 reps
6
Tibialis Raise
4
25 reps
7
Dead Hang
4
10 reps
8
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Leg Extension
4
8 reps
4
Leg Curl
4
8 reps
5A
Calf Raise (Bodyweight)
4
15 reps
5B
Single Leg Calf Raise
4
10 reps
6
Tibialis Raise
4
25 reps
7
Dead Hang
4
10 reps
8
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Leg Extension
4
8 reps
4
Leg Curl
4
8 reps
5A
Calf Raise (Bodyweight)
4
15 reps
5B
Single Leg Calf Raise
4
10 reps
6
Tibialis Raise
4
25 reps
7
Dead Hang
4
10 reps
8
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
4
Hip Thrust (Dumbbell)
4
8 reps
5A
Calf Raise (Bodyweight)
4
15 reps
5B
Single Leg Calf Raise
4
10 reps
6
Tibialis Raise
4
25 reps
7
Dead Hang
4
10 reps
8
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Leg Extension
4
8 reps
4
Leg Curl
4
8 reps
5A
Calf Raise (Bodyweight)
4
15 reps
5B
Single Leg Calf Raise
4
10 reps
6
Tibialis Raise
4
25 reps
7
Dead Hang
4
10 reps
8
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
4
Hip Thrust (Dumbbell)
4
8 reps
5A
Calf Raise (Bodyweight)
4
15 reps
5B
Single Leg Calf Raise
4
10 reps
6
Tibialis Raise
4
25 reps
7
Dead Hang
4
10 reps
8
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Leg Extension
4
8 reps
4
Leg Curl
4
8 reps
5A
Calf Raise (Bodyweight)
4
15 reps
5B
Single Leg Calf Raise
4
10 reps
6
Tibialis Raise
4
25 reps
7
Dead Hang
4
10 reps
8
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
2
Hip Flexor Raises
4
15 reps
3
Seated Hip Flexor Raises
4
10 reps
4
Squat (Paused)
3
1 mins
5
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
2
Hip Flexor Raises
4
15 reps
3
Seated Hip Flexor Raises
4
10 reps
4
Squat (Paused)
3
1 mins
5
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
2
Hip Flexor Raises
4
15 reps
3
Seated Hip Flexor Raises
4
10 reps
4
Squat (Paused)
3
1 mins
5
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
2
Hip Flexor Raises
4
15 reps
3
Seated Hip Flexor Raises
4
10 reps
4
Squat (Paused)
3
1 mins
5
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
2
Hip Flexor Raises
4
15 reps
3
Seated Hip Flexor Raises
4
10 reps
4
Squat (Paused)
3
1 mins
5
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
2
Hip Flexor Raises
4
15 reps
3
Seated Hip Flexor Raises
4
10 reps
4
Squat (Paused)
3
1 mins
5
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
2
Hip Flexor Raises
4
15 reps
3
Seated Hip Flexor Raises
4
10 reps
4
Squat (Paused)
3
1 mins
5
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
2
Hip Flexor Raises
4
15 reps
3
Seated Hip Flexor Raises
4
10 reps
4
Squat (Paused)
3
1 mins
5
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
2
Hip Flexor Raises
4
15 reps
3
Seated Hip Flexor Raises
4
10 reps
4
Squat (Paused)
3
1 mins
5
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
2
Hip Flexor Raises
4
15 reps
3
Seated Hip Flexor Raises
4
10 reps
4
Squat (Paused)
3
1 mins
5
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
2
Hip Flexor Raises
4
15 reps
3
Seated Hip Flexor Raises
4
10 reps
4
Squat (Paused)
3
1 mins
5
Stretching
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Split
3
1 mins
2
Hip Flexor Raises
4
15 reps
3
Seated Hip Flexor Raises
4
10 reps
4
Squat (Paused)
3
1 mins
5
Stretching
1
10 mins
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
5 Reps
2
T-Bar Row
4 Sets
8 Reps
3
Lat Pulldown
4 Sets
8 Reps
4
Dumbbell Row
4 Sets
6 Reps
5
Lat Pulldown (Single Arm)
4 Sets
8 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
7
Hammer Curl
3 Sets
8 Reps
8
Single Arm Cable Curl
1 Set
8 Reps
9
Face Pull
4 Sets
10 Reps
10
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
11
Stretching
1 Set
10 mins
Day 2
1
Dip (Bodyweight)
4 Sets
5 Reps
2
Bench Press (Barbell)
4 Sets
6 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
4
Pec Deck (Machine)
4 Sets
8 Reps
5
Push Up
4 Sets
6 Reps
6
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
7
Lateral Raise (Dumbbell)
4 Sets
8 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
6 Reps
9
Single Arm Pushdown
3 Sets
8 Reps
10
Katana Extension
3 Sets
6 Reps
11
Stretching
1 Set
10 mins
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
6 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
4
Hip Thrust (Dumbbell)
4 Sets
8 Reps
5A
Calf Raise (Bodyweight)
4 Sets
15 Reps
5B
Single Leg Calf Raise
4 Sets
10 Reps
6
Tibialis Raise
4 Sets
25 Reps
7
Dead Hang
4 Sets
10 Reps
8
Stretching
1 Set
10 mins
Day 4
1
Hip Flexor Split
3 Sets
1 mins
2
Hip Flexor Raises
4 Sets
15 Reps
3
Seated Hip Flexor Raises
4 Sets
10 Reps
4
Squat (Paused)
3 Sets
1 mins
5
Stretching
1 Set
10 mins