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 EditedOct 04, 2025 01:14
Summary
Transform your fitness journey with the Push Pull Legs Cardio program by RishiPorwal. Over 14 weeks, you'll engage in a dynamic 7-day split that combines strength training with targeted cardio sessions, ensuring a balanced approach to building muscle and burning fat. Each workout is designed to challenge your entire body, featuring exercises like weighted pull-ups and hip thrusts, alongside invigorating cardio options such as cycling and HIIT. Perfect for those ready to elevate their training, this program is your roadmap to achieving peak performance and impressive results.
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%
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
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
-
5
Bicep Curl (EZ Bar)3 Sets
-
6
Single Arm Overhead Tricep Extension3 Sets
-
7
Decline Sit Up (Bodyweight)3 Sets
12 Reps
-