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PT2025

by Stevie H.
1 athletes joined

Program Description

Increase mobility and basic core

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 16, 2025 07:23
  • Last Edited
    Jun 18, 2025 11:52

Summary

**PT2025** is a comprehensive 12-week program designed to elevate your strength and physique through targeted training. Committing to just 4 days a week, you'll tackle a balanced mix of upper and lower body workouts, incorporating dumbbells, barbells, and bodyweight exercises. Each session is crafted to build muscle and enhance endurance, featuring a variety of supersets and isolation movements to maximize your gains. Get ready to transform your fitness journey with a structured approach that keeps you motivated and progressing week after week!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bus Driver
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6A
Incline Skull Crusher
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
7
Wall Chest Stretch
2
0.5 mins
-
8
Kneeling Lat Stretch
2
0.5 mins
-
9
Overhead Tricep Stretch
2
0.5 mins
-
10
Foam Roll
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bus Driver
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6A
Incline Skull Crusher
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
7
Wall Chest Stretch
2
0.5 mins
-
8
Kneeling Lat Stretch
2
0.5 mins
-
9
Overhead Tricep Stretch
2
0.5 mins
-
10
Foam Roll
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bus Driver
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6A
Incline Skull Crusher
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
7
Wall Chest Stretch
2
0.5 mins
-
8
Kneeling Lat Stretch
2
0.5 mins
-
9
Overhead Tricep Stretch
2
0.5 mins
-
10
Foam Roll
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bus Driver
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6A
Incline Skull Crusher
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
7
Wall Chest Stretch
2
0.5 mins
-
8
Kneeling Lat Stretch
2
0.5 mins
-
9
Overhead Tricep Stretch
2
0.5 mins
-
10
Foam Roll
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bus Driver
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6A
Incline Skull Crusher
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
7
Wall Chest Stretch
2
0.5 mins
-
8
Kneeling Lat Stretch
2
0.5 mins
-
9
Overhead Tricep Stretch
2
0.5 mins
-
10
Foam Roll
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bus Driver
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6A
Incline Skull Crusher
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
7
Wall Chest Stretch
2
0.5 mins
-
8
Kneeling Lat Stretch
2
0.5 mins
-
9
Overhead Tricep Stretch
2
0.5 mins
-
10
Foam Roll
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bus Driver
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6A
Incline Skull Crusher
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
7
Wall Chest Stretch
2
0.5 mins
-
8
Kneeling Lat Stretch
2
0.5 mins
-
9
Overhead Tricep Stretch
2
0.5 mins
-
10
Foam Roll
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bus Driver
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6A
Incline Skull Crusher
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
7
Wall Chest Stretch
2
0.5 mins
-
8
Kneeling Lat Stretch
2
0.5 mins
-
9
Overhead Tricep Stretch
2
0.5 mins
-
10
Foam Roll
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bus Driver
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6A
Incline Skull Crusher
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
7
Wall Chest Stretch
2
0.5 mins
-
8
Kneeling Lat Stretch
2
0.5 mins
-
9
Overhead Tricep Stretch
2
0.5 mins
-
10
Foam Roll
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bus Driver
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6A
Incline Skull Crusher
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
7
Wall Chest Stretch
2
0.5 mins
-
8
Kneeling Lat Stretch
2
0.5 mins
-
9
Overhead Tricep Stretch
2
0.5 mins
-
10
Foam Roll
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bus Driver
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6A
Incline Skull Crusher
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
7
Wall Chest Stretch
2
0.5 mins
-
8
Kneeling Lat Stretch
2
0.5 mins
-
9
Overhead Tricep Stretch
2
0.5 mins
-
10
Foam Roll
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bus Driver
3
12 reps
-
5
Pullover (Dumbbell)
3
12 reps
-
6A
Incline Skull Crusher
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
7
Wall Chest Stretch
2
0.5 mins
-
8
Kneeling Lat Stretch
2
0.5 mins
-
9
Overhead Tricep Stretch
2
0.5 mins
-
10
Foam Roll
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Glute Bridge (Barbell)
3
8 reps
-
3
Swisse Ball Hamstring Curl
3
12 reps
-
4A
Single Leg Extensions
3
12 reps
-
4B
Single Leg Calf Raise (Weighted)
3
12 reps
-
5
Roman Chair Leg Raise
3
10 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Glute Bridge (Barbell)
3
8 reps
-
3
Swisse Ball Hamstring Curl
3
12 reps
-
4A
Single Leg Extensions
3
12 reps
-
4B
Single Leg Calf Raise (Weighted)
3
12 reps
-
5
Roman Chair Leg Raise
3
10 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Glute Bridge (Barbell)
3
8 reps
-
3
Swisse Ball Hamstring Curl
3
12 reps
-
4A
Single Leg Extensions
3
12 reps
-
4B
Single Leg Calf Raise (Weighted)
3
12 reps
-
5
Roman Chair Leg Raise
3
10 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Glute Bridge (Barbell)
3
8 reps
-
3
Swisse Ball Hamstring Curl
3
12 reps
-
4A
Single Leg Extensions
3
12 reps
-
4B
Single Leg Calf Raise (Weighted)
3
12 reps
-
5
Roman Chair Leg Raise
3
10 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Glute Bridge (Barbell)
3
8 reps
-
3
Swisse Ball Hamstring Curl
3
12 reps
-
4A
Single Leg Extensions
3
12 reps
-
4B
Single Leg Calf Raise (Weighted)
3
12 reps
-
5
Roman Chair Leg Raise
3
10 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Glute Bridge (Barbell)
3
8 reps
-
3
Swisse Ball Hamstring Curl
3
12 reps
-
4A
Single Leg Extensions
3
12 reps
-
4B
Single Leg Calf Raise (Weighted)
3
12 reps
-
5
Roman Chair Leg Raise
3
10 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Glute Bridge (Barbell)
3
8 reps
-
3
Swisse Ball Hamstring Curl
3
12 reps
-
4A
Single Leg Extensions
3
12 reps
-
4B
Single Leg Calf Raise (Weighted)
3
12 reps
-
5
Roman Chair Leg Raise
3
10 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Glute Bridge (Barbell)
3
8 reps
-
3
Swisse Ball Hamstring Curl
3
12 reps
-
4A
Single Leg Extensions
3
12 reps
-
4B
Single Leg Calf Raise (Weighted)
3
12 reps
-
5
Roman Chair Leg Raise
3
10 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Glute Bridge (Barbell)
3
8 reps
-
3
Swisse Ball Hamstring Curl
3
12 reps
-
4A
Single Leg Extensions
3
12 reps
-
4B
Single Leg Calf Raise (Weighted)
3
12 reps
-
5
Roman Chair Leg Raise
3
10 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Glute Bridge (Barbell)
3
8 reps
-
3
Swisse Ball Hamstring Curl
3
12 reps
-
4A
Single Leg Extensions
3
12 reps
-
4B
Single Leg Calf Raise (Weighted)
3
12 reps
-
5
Roman Chair Leg Raise
3
10 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Glute Bridge (Barbell)
3
8 reps
-
3
Swisse Ball Hamstring Curl
3
12 reps
-
4A
Single Leg Extensions
3
12 reps
-
4B
Single Leg Calf Raise (Weighted)
3
12 reps
-
5
Roman Chair Leg Raise
3
10 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Glute Bridge (Barbell)
3
8 reps
-
3
Swisse Ball Hamstring Curl
3
12 reps
-
4A
Single Leg Extensions
3
12 reps
-
4B
Single Leg Calf Raise (Weighted)
3
12 reps
-
5
Roman Chair Leg Raise
3
10 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5A
Spider Curl
3
12 reps
-
5B
Rear Delt Fly (Machine)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Chaos Pallof Press
3
12 reps
-
8
Wall Chest Stretch
2
0.5 mins
-
9
Kneeling Lat Stretch
2
0.5 mins
-
10
Overhead Tricep Stretch
2
0.5 mins
-
11
Foam Roll
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5A
Spider Curl
3
12 reps
-
5B
Rear Delt Fly (Machine)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Chaos Pallof Press
3
12 reps
-
8
Wall Chest Stretch
2
0.5 mins
-
9
Kneeling Lat Stretch
2
0.5 mins
-
10
Overhead Tricep Stretch
2
0.5 mins
-
11
Foam Roll
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5A
Spider Curl
3
12 reps
-
5B
Rear Delt Fly (Machine)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Chaos Pallof Press
3
12 reps
-
8
Wall Chest Stretch
2
0.5 mins
-
9
Kneeling Lat Stretch
2
0.5 mins
-
10
Overhead Tricep Stretch
2
0.5 mins
-
11
Foam Roll
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5A
Spider Curl
3
12 reps
-
5B
Rear Delt Fly (Machine)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Chaos Pallof Press
3
12 reps
-
8
Wall Chest Stretch
2
0.5 mins
-
9
Kneeling Lat Stretch
2
0.5 mins
-
10
Overhead Tricep Stretch
2
0.5 mins
-
11
Foam Roll
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5A
Spider Curl
3
12 reps
-
5B
Rear Delt Fly (Machine)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Chaos Pallof Press
3
12 reps
-
8
Wall Chest Stretch
2
0.5 mins
-
9
Kneeling Lat Stretch
2
0.5 mins
-
10
Overhead Tricep Stretch
2
0.5 mins
-
11
Foam Roll
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5A
Spider Curl
3
12 reps
-
5B
Rear Delt Fly (Machine)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Chaos Pallof Press
3
12 reps
-
8
Wall Chest Stretch
2
0.5 mins
-
9
Kneeling Lat Stretch
2
0.5 mins
-
10
Overhead Tricep Stretch
2
0.5 mins
-
11
Foam Roll
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5A
Spider Curl
3
12 reps
-
5B
Rear Delt Fly (Machine)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Chaos Pallof Press
3
12 reps
-
8
Wall Chest Stretch
2
0.5 mins
-
9
Kneeling Lat Stretch
2
0.5 mins
-
10
Overhead Tricep Stretch
2
0.5 mins
-
11
Foam Roll
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5A
Spider Curl
3
12 reps
-
5B
Rear Delt Fly (Machine)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Chaos Pallof Press
3
12 reps
-
8
Wall Chest Stretch
2
0.5 mins
-
9
Kneeling Lat Stretch
2
0.5 mins
-
10
Overhead Tricep Stretch
2
0.5 mins
-
11
Foam Roll
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5A
Spider Curl
3
12 reps
-
5B
Rear Delt Fly (Machine)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Chaos Pallof Press
3
12 reps
-
8
Wall Chest Stretch
2
0.5 mins
-
9
Kneeling Lat Stretch
2
0.5 mins
-
10
Overhead Tricep Stretch
2
0.5 mins
-
11
Foam Roll
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5A
Spider Curl
3
12 reps
-
5B
Rear Delt Fly (Machine)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Chaos Pallof Press
3
12 reps
-
8
Wall Chest Stretch
2
0.5 mins
-
9
Kneeling Lat Stretch
2
0.5 mins
-
10
Overhead Tricep Stretch
2
0.5 mins
-
11
Foam Roll
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5A
Spider Curl
3
12 reps
-
5B
Rear Delt Fly (Machine)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Chaos Pallof Press
3
12 reps
-
8
Wall Chest Stretch
2
0.5 mins
-
9
Kneeling Lat Stretch
2
0.5 mins
-
10
Overhead Tricep Stretch
2
0.5 mins
-
11
Foam Roll
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5A
Spider Curl
3
12 reps
-
5B
Rear Delt Fly (Machine)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Chaos Pallof Press
3
12 reps
-
8
Wall Chest Stretch
2
0.5 mins
-
9
Kneeling Lat Stretch
2
0.5 mins
-
10
Overhead Tricep Stretch
2
0.5 mins
-
11
Foam Roll
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Walking Lunge (Dumbbell)
1
16 reps
-
3
Goblet Squat (Heels Elavated)
3
12 reps
-
4A
Standing Hip Abduction
3
12 reps
-
4B
Calf Raise (Smith Machine)
3
12 reps
-
5
Stir The Pot
3
5 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Walking Lunge (Dumbbell)
1
16 reps
-
3
Goblet Squat (Heels Elavated)
3
12 reps
-
4A
Standing Hip Abduction
3
12 reps
-
4B
Calf Raise (Smith Machine)
3
12 reps
-
5
Stir The Pot
3
5 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Walking Lunge (Dumbbell)
1
16 reps
-
3
Goblet Squat (Heels Elavated)
3
12 reps
-
4A
Standing Hip Abduction
3
12 reps
-
4B
Calf Raise (Smith Machine)
3
12 reps
-
5
Stir The Pot
3
5 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Walking Lunge (Dumbbell)
1
16 reps
-
3
Goblet Squat (Heels Elavated)
3
12 reps
-
4A
Standing Hip Abduction
3
12 reps
-
4B
Calf Raise (Smith Machine)
3
12 reps
-
5
Stir The Pot
3
5 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Walking Lunge (Dumbbell)
1
16 reps
-
3
Goblet Squat (Heels Elavated)
3
12 reps
-
4A
Standing Hip Abduction
3
12 reps
-
4B
Calf Raise (Smith Machine)
3
12 reps
-
5
Stir The Pot
3
5 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Walking Lunge (Dumbbell)
1
16 reps
-
3
Goblet Squat (Heels Elavated)
3
12 reps
-
4A
Standing Hip Abduction
3
12 reps
-
4B
Calf Raise (Smith Machine)
3
12 reps
-
5
Stir The Pot
3
5 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Walking Lunge (Dumbbell)
1
16 reps
-
3
Goblet Squat (Heels Elavated)
3
12 reps
-
4A
Standing Hip Abduction
3
12 reps
-
4B
Calf Raise (Smith Machine)
3
12 reps
-
5
Stir The Pot
3
5 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Walking Lunge (Dumbbell)
1
16 reps
-
3
Goblet Squat (Heels Elavated)
3
12 reps
-
4A
Standing Hip Abduction
3
12 reps
-
4B
Calf Raise (Smith Machine)
3
12 reps
-
5
Stir The Pot
3
5 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Walking Lunge (Dumbbell)
1
16 reps
-
3
Goblet Squat (Heels Elavated)
3
12 reps
-
4A
Standing Hip Abduction
3
12 reps
-
4B
Calf Raise (Smith Machine)
3
12 reps
-
5
Stir The Pot
3
5 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Walking Lunge (Dumbbell)
1
16 reps
-
3
Goblet Squat (Heels Elavated)
3
12 reps
-
4A
Standing Hip Abduction
3
12 reps
-
4B
Calf Raise (Smith Machine)
3
12 reps
-
5
Stir The Pot
3
5 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Walking Lunge (Dumbbell)
1
16 reps
-
3
Goblet Squat (Heels Elavated)
3
12 reps
-
4A
Standing Hip Abduction
3
12 reps
-
4B
Calf Raise (Smith Machine)
3
12 reps
-
5
Stir The Pot
3
5 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Walking Lunge (Dumbbell)
1
16 reps
-
3
Goblet Squat (Heels Elavated)
3
12 reps
-
4A
Standing Hip Abduction
3
12 reps
-
4B
Calf Raise (Smith Machine)
3
12 reps
-
5
Stir The Pot
3
5 reps
-
6
Hip Flexor/Quad Stretch
2
0.5 mins
-
7
Banded Hamstring Stretch
2
0.5 mins
-
8
Banded Adducter Stretch
2
0.5 mins
-
9
Foam Roll
1
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
5 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Bus Driver
3 Sets
12 Reps
-
5
Pullover (Dumbbell)
3 Sets
12 Reps
-
6A
Incline Skull Crusher
3 Sets
12 Reps
-
6B
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Wall Chest Stretch
2 Sets
0.5 mins
-
8
Kneeling Lat Stretch
2 Sets
0.5 mins
-
9
Overhead Tricep Stretch
2 Sets
0.5 mins
-
10
Foam Roll
1 Set
1 mins
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Glute Bridge (Barbell)
3 Sets
8 Reps
-
3
Swisse Ball Hamstring Curl
3 Sets
12 Reps
-
4A
Single Leg Extensions
3 Sets
12 Reps
-
4B
Single Leg Calf Raise (Weighted)
3 Sets
12 Reps
-
5
Roman Chair Leg Raise
3 Sets
10 Reps
-
6
Hip Flexor/Quad Stretch
2 Sets
0.5 mins
-
7
Banded Hamstring Stretch
2 Sets
0.5 mins
-
8
Banded Adducter Stretch
2 Sets
0.5 mins
-
9
Foam Roll
1 Set
1 mins
-
Day 3
1
Lat Pulldown (Close Grip)
3 Sets
5 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
5A
Spider Curl
3 Sets
12 Reps
-
5B
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-
7
Chaos Pallof Press
3 Sets
12 Reps
-
8
Wall Chest Stretch
2 Sets
0.5 mins
-
9
Kneeling Lat Stretch
2 Sets
0.5 mins
-
10
Overhead Tricep Stretch
2 Sets
0.5 mins
-
11
Foam Roll
1 Set
1 mins
-
Day 4
1
Trap Bar Deadlift
3 Sets
5 Reps
-
2
Walking Lunge (Dumbbell)
1 Set
16 Reps
-
3
Goblet Squat (Heels Elavated)
3 Sets
12 Reps
-
4A
Standing Hip Abduction
3 Sets
12 Reps
-
4B
Calf Raise (Smith Machine)
3 Sets
12 Reps
-
5
Stir The Pot
3 Sets
5 Reps
-
6
Hip Flexor/Quad Stretch
2 Sets
0.5 mins
-
7
Banded Hamstring Stretch
2 Sets
0.5 mins
-
8
Banded Adducter Stretch
2 Sets
0.5 mins
-
9
Foam Roll
1 Set
1 mins
-