Program Description
This workout program is designed to build strength, power, and stability across the lower body while maintaining overall balance in full‑body conditioning. The plan prioritises major muscle groups including the quads, hamstrings, glutes, and calves, with a mix of compound lifts, isolation work, and functional movements that support mobility and athletic performance. The structure gradually increases training intensity week by week, ensuring steady progression without overloading the joints or risking injury. Each session targets the lower body through strength-focused exercises such as squats, deadlifts, lunges, and hip‑hinge variations, combined with accessory movements to improve muscle definition and endurance. Core engagement, flexibility work, and upper-body maintenance exercises are included to ensure overall symmetry and stability.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout70 minutes
- CreatedSep 30, 2025 04:18
- Last EditedJan 22, 2026 08:14
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
Abs
11.8%
Triceps
10.9%
Hamstrings
9.1%
Glutes
9%
Front Delts
8.3%
Biceps
6.8%
Chest
6.5%
Upper Back
6.4%
Lats
5.7%
Forearms
5.3%
Calves
5.3%
Quadriceps
4.3%
Lower Back
3.7%
Middle Delts
3.1%
Cardio
1.8%
Adductors
1.3%
Rear Delts
0.7%
Abductors
0.1%
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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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
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
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
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
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
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
Abs Crunch (Weighted)
3
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
Abs Crunch (Weighted)
3
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
Abs Crunch (Weighted)
3
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
Abs Crunch (Weighted)
3
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
Abs Crunch (Weighted)
3
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
Abs Crunch (Weighted)
3
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
Abs Crunch (Weighted)
3
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
Abs Crunch (Weighted)
3
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
Abs Crunch (Weighted)
3
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
Abs Crunch (Weighted)
3
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
Abs Crunch (Weighted)
3
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
Abs Crunch (Weighted)
3
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
Abs Crunch (Weighted)
3
15 mins
-
5
Plank to Push Up
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 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
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
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
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
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 1
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Shoulder Press (Machine)4 Sets
12 Reps
-
4
Lateral Raise (Cable)3 Sets
15 Reps
-
5
Chest Fly (Machine)3 Sets
15 Reps
-
6
Skull Crusher (Barbell)3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)3 Sets
15 Reps
-
Day 2
1
Hip Thrust (Machine)4 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
3
Leg Curl4 Sets
12 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Hyperextension3 Sets
15 Reps
-
6
Standing Calf Raise4 Sets
15 Reps
-
7
Abs Crunch (Bodyweight)1 Set
1 mins
-
Day 3
1
Cycling1 Set
15 mins
-
2
Treadmill1 Set
15 mins
-
3
Reverse Wrist Curl (Dumbbell)3 Sets
15 Reps
-
4
Abs Crunch (Weighted)1 Set
1 Set
1 Set
15 mins
15 mins
15 mins
-
-
-
5
Plank to Push Up2 Sets
1 mins
-
Day 4
1
Pull-Up (Weighted)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Wide Grip Lat Pulldown1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
T-Bar Row3 Sets
12 Reps
-
4
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 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 6
1
Hip Thrust (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Hip Adductor (Machine)3 Sets
10 Reps
-
3
Standing Calf Raise4 Sets
15 Reps
-
4
Bench Press (Smith Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bicep Curl (EZ Bar)3 Sets
12 Reps
-
6
Single Arm Overhead Tricep Extension3 Sets
12 Reps
-
7
Decline Sit Up (Bodyweight)3 Sets
12 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
-