Program Description
Develop a good symmetry with a slight focus on lower body.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout70 minutes
- CreatedSep 30, 2025 04:18
- Last EditedSep 30, 2025 04:30
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Hamstrings
10.5%
Abs
9.8%
Quadriceps
9.5%
Triceps
7.8%
Biceps
7.1%
Upper Back
6.4%
Lats
6.1%
Chest
5.9%
Calves
5.9%
Front Delts
5.2%
Forearms
4.1%
Middle Delts
3.4%
Lower Back
3.1%
Cardio
2%
Adductors
0.8%
Abductors
0.4%
Rear Delts
0.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
4
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Treadmill
1
15 mins
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
HIIT Full Body
1
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Curl
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
4
-
3
Leg Curl
4
12 reps
-
4
Single Leg Calf Raise (Weighted)
4
15 reps
-
5
Bicep Curl (EZ Bar)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Week 1
1 / 14 Weeks
Day 3
1
Cycling1 Set
15 mins
-
2
Treadmill1 Set
15 mins
-
3
Reverse Wrist Curl (Dumbbell)3 Sets
15 Reps
-
4
HIIT Full Body1 Set
15 mins
-
5
Plank to Push Up2 Sets
1 mins
-
Day 4
1
Pull-Up (Weighted)4 Sets
10 Reps
-
2
Single Arm Row (Dumbbell)4 Sets
10 Reps
-
3
Lat Pulldown3 Sets
12 Reps
-
4
T-Bar Row3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)3 Sets
12 Reps
-
7
Russian Twist (Dumbbell)3 Sets
20 Reps
-
Day 5
1
Hip Thrust (Machine)4 Sets
10 Reps
-
2
Leg Curl3 Sets
12 Reps
-
3
Step-Up (Weighted)3 Sets
12 Reps
-
4
Glute Kickback (Cable)3 Sets
15 Reps
-
5
Seated Calf Raise4 Sets
15 Reps
-
6
Abs Crunch (Machine)3 Sets
20 Reps
-
Day 7
1
Elliptical1 Set
15 mins
-
2
Treadmill1 Set
30 mins
-
3
Farmer's Walk (Weighted)3 Sets
20 Reps
-
4
Hanging Leg Raise3 Sets
20 Reps
-
5
Plank2 Sets
1 mins
-
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Shoulder Press (Machine)4 Sets
-
4
Lateral Raise (Cable)3 Sets
15 Reps
-
5
Chest Fly (Cable)3 Sets
15 Reps
-
6
Skull Crusher (Barbell)3 Sets
-
7
Tricep Pushdown (Cable)3 Sets
15 Reps
-
Day 2
1
Squat (Dumbbell)4 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
3
Leg Press (45 Degrees)4 Sets
12 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Hyperextension3 Sets
-
6
Standing Calf Raise4 Sets
15 Reps
-
7
Abs Crunch (Bodyweight)1 Set
1 mins
-
Day 6
1
Front Squat (Barbell)3 Sets
8 Reps
-
2
Hip Thrust (Machine)4 Sets
-
3
Leg Curl4 Sets
12 Reps
-
4
Single Leg Calf Raise (Weighted)4 Sets
15 Reps
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5
Bicep Curl (EZ Bar)3 Sets
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6
Single Arm Overhead Tricep Extension3 Sets
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7
Decline Sit Up (Bodyweight)3 Sets
12 Reps
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