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Bikini Body Workout

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Program Description

Become bikini fit ready for competition

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 07, 2025 01:05
  • Last Edited
    Sep 14, 2025 05:28
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.1%
Quadriceps
12.1%
Hamstrings
11.1%
Upper Back
7.5%
Middle Delts
7.2%
Abs
6.8%
Front Delts
6%
Lats
5%
Biceps
4.8%
Triceps
4%
Rear Delts
3.5%
Abductors
3%
Other
2.7%
Lower Back
2.5%
Cardio
1.8%
Stretching
1.8%
Adductors
1.7%
Chest
1.2%
Calves
0.9%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
World's Greatest Stretch
3
1 reps
-
3
Couch Stretch
3
-
4
Cat Cow and T-Spine Rotation
3
8 reps
-
5
Ankle Dorsiflexion
3
8 reps
-
6
Shoulder Dislocates
3
8 reps
-
7
Posing Practice
1
15 mins
RPE 8
8
Sauna
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
World's Greatest Stretch
3
1 reps
-
3
Couch Stretch
3
-
4
Cat Cow and T-Spine Rotation
3
8 reps
-
5
Ankle Dorsiflexion
3
8 reps
-
6
Shoulder Dislocates
3
8 reps
-
7
Posing Practice
1
15 mins
RPE 8
8
Sauna
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
World's Greatest Stretch
3
1 reps
-
3
Couch Stretch
3
-
4
Cat Cow and T-Spine Rotation
3
8 reps
-
5
Ankle Dorsiflexion
3
8 reps
-
6
Shoulder Dislocates
3
8 reps
-
7
Posing Practice
1
15 mins
RPE 8
8
Sauna
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
World's Greatest Stretch
3
1 reps
-
3
Couch Stretch
3
-
4
Cat Cow and T-Spine Rotation
3
8 reps
-
5
Ankle Dorsiflexion
3
8 reps
-
6
Shoulder Dislocates
3
8 reps
-
7
Posing Practice
1
15 mins
RPE 8
8
Sauna
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
World's Greatest Stretch
3
1 reps
-
3
Couch Stretch
3
-
4
Cat Cow and T-Spine Rotation
3
8 reps
-
5
Ankle Dorsiflexion
3
8 reps
-
6
Shoulder Dislocates
3
8 reps
-
7
Posing Practice
1
15 mins
RPE 8
8
Sauna
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
World's Greatest Stretch
3
1 reps
-
3
Couch Stretch
3
-
4
Cat Cow and T-Spine Rotation
3
8 reps
-
5
Ankle Dorsiflexion
3
8 reps
-
6
Shoulder Dislocates
3
8 reps
-
7
Posing Practice
1
15 mins
RPE 8
8
Sauna
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
World's Greatest Stretch
3
1 reps
-
3
Couch Stretch
3
-
4
Cat Cow and T-Spine Rotation
3
8 reps
-
5
Ankle Dorsiflexion
3
8 reps
-
6
Shoulder Dislocates
3
8 reps
-
7
Posing Practice
1
15 mins
RPE 8
8
Sauna
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
World's Greatest Stretch
3
1 reps
-
3
Couch Stretch
3
-
4
Cat Cow and T-Spine Rotation
3
8 reps
-
5
Ankle Dorsiflexion
3
8 reps
-
6
Shoulder Dislocates
3
8 reps
-
7
Posing Practice
1
15 mins
RPE 8
8
Sauna
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
World's Greatest Stretch
3
1 reps
-
3
Couch Stretch
3
-
4
Cat Cow and T-Spine Rotation
3
8 reps
-
5
Ankle Dorsiflexion
3
8 reps
-
6
Shoulder Dislocates
3
8 reps
-
7
Posing Practice
1
15 mins
RPE 8
8
Sauna
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
World's Greatest Stretch
3
1 reps
-
3
Couch Stretch
3
-
4
Cat Cow and T-Spine Rotation
3
8 reps
-
5
Ankle Dorsiflexion
3
8 reps
-
6
Shoulder Dislocates
3
8 reps
-
7
Posing Practice
1
15 mins
RPE 8
8
Sauna
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
World's Greatest Stretch
3
1 reps
-
3
Couch Stretch
3
-
4
Cat Cow and T-Spine Rotation
3
8 reps
-
5
Ankle Dorsiflexion
3
8 reps
-
6
Shoulder Dislocates
3
8 reps
-
7
Posing Practice
1
15 mins
RPE 8
8
Sauna
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
8
Stair Climber
1
25 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
8
Stair Climber
1
25 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
8
Stair Climber
1
25 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
8
Stair Climber
1
25 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
8
Stair Climber
1
25 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
8
Stair Climber
1
25 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
8
Stair Climber
1
25 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
8
Stair Climber
1
25 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
8
Stair Climber
1
25 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
8
Stair Climber
1
25 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 8
8
Stair Climber
1
25 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Glute Kickback (Cable)
4
15 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Step-Up (Weighted)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Glute Kickback (Cable)
4
15 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Step-Up (Weighted)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Glute Kickback (Cable)
4
15 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Step-Up (Weighted)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Glute Kickback (Cable)
4
15 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Step-Up (Weighted)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Glute Kickback (Cable)
4
15 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Step-Up (Weighted)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Glute Kickback (Cable)
4
15 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Step-Up (Weighted)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Glute Kickback (Cable)
4
15 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Step-Up (Weighted)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Glute Kickback (Cable)
4
15 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Step-Up (Weighted)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Glute Kickback (Cable)
4
15 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Step-Up (Weighted)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Glute Kickback (Cable)
4
15 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Step-Up (Weighted)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Glute Kickback (Cable)
4
15 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Step-Up (Weighted)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
TRX Atomic Pushups
4
10 reps
RPE 8
3
Pistol Squat
3
10 reps
RPE 8
4
Ring Row
3
10 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 9
6
Ab Wheel
4
12 reps
RPE 8
7
Plank with Shoulder Taps
3
1 reps
RPE 10
8
Jump Rope
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
TRX Atomic Pushups
4
10 reps
RPE 8
3
Pistol Squat
3
10 reps
RPE 8
4
Ring Row
3
10 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 9
6
Ab Wheel
4
12 reps
RPE 8
7
Plank with Shoulder Taps
3
1 reps
RPE 10
8
Jump Rope
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
TRX Atomic Pushups
4
10 reps
RPE 8
3
Pistol Squat
3
10 reps
RPE 8
4
Ring Row
3
10 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 9
6
Ab Wheel
4
12 reps
RPE 8
7
Plank with Shoulder Taps
3
1 reps
RPE 10
8
Jump Rope
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
TRX Atomic Pushups
4
10 reps
RPE 8
3
Pistol Squat
3
10 reps
RPE 8
4
Ring Row
3
10 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 9
6
Ab Wheel
4
12 reps
RPE 8
7
Plank with Shoulder Taps
3
1 reps
RPE 10
8
Jump Rope
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
TRX Atomic Pushups
4
10 reps
RPE 8
3
Pistol Squat
3
10 reps
RPE 8
4
Ring Row
3
10 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 9
6
Ab Wheel
4
12 reps
RPE 8
7
Plank with Shoulder Taps
3
1 reps
RPE 10
8
Jump Rope
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
TRX Atomic Pushups
4
10 reps
RPE 8
3
Pistol Squat
3
10 reps
RPE 8
4
Ring Row
3
10 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 9
6
Ab Wheel
4
12 reps
RPE 8
7
Plank with Shoulder Taps
3
1 reps
RPE 10
8
Jump Rope
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
TRX Atomic Pushups
4
10 reps
RPE 8
3
Pistol Squat
3
10 reps
RPE 8
4
Ring Row
3
10 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 9
6
Ab Wheel
4
12 reps
RPE 8
7
Plank with Shoulder Taps
3
1 reps
RPE 10
8
Jump Rope
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
TRX Atomic Pushups
4
10 reps
RPE 8
3
Pistol Squat
3
10 reps
RPE 8
4
Ring Row
3
10 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 9
6
Ab Wheel
4
12 reps
RPE 8
7
Plank with Shoulder Taps
3
1 reps
RPE 10
8
Jump Rope
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
TRX Atomic Pushups
4
10 reps
RPE 8
3
Pistol Squat
3
10 reps
RPE 8
4
Ring Row
3
10 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 9
6
Ab Wheel
4
12 reps
RPE 8
7
Plank with Shoulder Taps
3
1 reps
RPE 10
8
Jump Rope
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
TRX Atomic Pushups
4
10 reps
RPE 8
3
Pistol Squat
3
10 reps
RPE 8
4
Ring Row
3
10 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 9
6
Ab Wheel
4
12 reps
RPE 8
7
Plank with Shoulder Taps
3
1 reps
RPE 10
8
Jump Rope
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
TRX Atomic Pushups
4
10 reps
RPE 8
3
Pistol Squat
3
10 reps
RPE 8
4
Ring Row
3
10 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 9
6
Ab Wheel
4
12 reps
RPE 8
7
Plank with Shoulder Taps
3
1 reps
RPE 10
8
Jump Rope
1
5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Machine)
4
10 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Glute Kickback (Cable)
4
15 reps
RPE 9
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Sissy Squat
3
10 reps
RPE 9
8
Stair Climber
1
25 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Machine)
4
10 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Glute Kickback (Cable)
4
15 reps
RPE 9
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Sissy Squat
3
10 reps
RPE 9
8
Stair Climber
1
25 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Machine)
4
10 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Glute Kickback (Cable)
4
15 reps
RPE 9
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Sissy Squat
3
10 reps
RPE 9
8
Stair Climber
1
25 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Machine)
4
10 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Glute Kickback (Cable)
4
15 reps
RPE 9
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Sissy Squat
3
10 reps
RPE 9
8
Stair Climber
1
25 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Glute Kickback (Cable)
4
15 reps
RPE 9
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Sissy Squat
3
10 reps
RPE 9
8
Stair Climber
1
25 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Glute Kickback (Cable)
4
15 reps
RPE 9
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Sissy Squat
3
10 reps
RPE 9
8
Stair Climber
1
25 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Glute Kickback (Cable)
4
15 reps
RPE 9
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Sissy Squat
3
10 reps
RPE 9
8
Stair Climber
1
25 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Machine)
4
10 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Glute Kickback (Cable)
4
15 reps
RPE 9
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Sissy Squat
3
10 reps
RPE 9
8
Stair Climber
1
25 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Machine)
4
10 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Glute Kickback (Cable)
4
15 reps
RPE 9
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Sissy Squat
3
10 reps
RPE 9
8
Stair Climber
1
25 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Machine)
4
10 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Glute Kickback (Cable)
4
15 reps
RPE 9
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Sissy Squat
3
10 reps
RPE 9
8
Stair Climber
1
25 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Machine)
4
10 reps
RPE 9
4
Leg Extension
4
15 reps
RPE 9
5
Glute Kickback (Cable)
4
15 reps
RPE 9
6
Hip Abductor (Machine)
3
20 reps
RPE 9
7
Sissy Squat
3
10 reps
RPE 9
8
Stair Climber
1
25 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Overhead Press (Dumbbell)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Overhead Press (Dumbbell)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Overhead Press (Dumbbell)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Overhead Press (Dumbbell)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Overhead Press (Dumbbell)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Overhead Press (Dumbbell)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Overhead Press (Dumbbell)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Overhead Press (Dumbbell)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Overhead Press (Dumbbell)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Overhead Press (Dumbbell)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Arnold Press
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Overhead Press (Dumbbell)
3
12 reps
RPE 8
8
Treadmill
1
25 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 9
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 9
3
Squat (Barbell)
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Abductor (Machine)
4
20 reps
RPE 9
6
Nordic Curl
3
10 reps
RPE 8
7
Sled Push
6
1 reps
RPE 9
8
Stair Climber
1
10 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 9
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 9
3
Squat (Barbell)
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Abductor (Machine)
4
20 reps
RPE 9
6
Nordic Curl
3
10 reps
RPE 8
7
Sled Push
6
1 reps
RPE 9
8
Stair Climber
1
10 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 9
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 9
3
Squat (Barbell)
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Abductor (Machine)
4
20 reps
RPE 9
6
Nordic Curl
3
10 reps
RPE 8
7
Sled Push
6
1 reps
RPE 9
8
Stair Climber
1
10 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 9
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 9
3
Squat (Barbell)
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Abductor (Machine)
4
20 reps
RPE 9
6
Nordic Curl
3
10 reps
RPE 8
7
Sled Push
6
1 reps
RPE 9
8
Stair Climber
1
10 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 9
2
Sumo Deadlift (Barbell)
3
8 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Abductor (Machine)
4
20 reps
RPE 9
6
Nordic Curl
3
10 reps
RPE 8
7
Sled Push
6
1 reps
RPE 9
8
Stair Climber
1
10 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 9
2
Sumo Deadlift (Barbell)
3
8 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Abductor (Machine)
4
20 reps
RPE 9
6
Nordic Curl
3
10 reps
RPE 8
7
Sled Push
6
1 reps
RPE 9
8
Stair Climber
1
10 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 9
2
Sumo Deadlift (Barbell)
3
8 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Abductor (Machine)
4
20 reps
RPE 9
6
Nordic Curl
3
10 reps
RPE 8
7
Sled Push
6
1 reps
RPE 9
8
Stair Climber
1
10 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 9
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 9
3
Squat (Barbell)
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Abductor (Machine)
4
20 reps
RPE 9
6
Nordic Curl
3
10 reps
RPE 8
7
Sled Push
6
1 reps
RPE 9
8
Stair Climber
1
10 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 9
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 9
3
Squat (Barbell)
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Abductor (Machine)
4
20 reps
RPE 9
6
Nordic Curl
3
10 reps
RPE 8
7
Sled Push
6
1 reps
RPE 9
8
Stair Climber
1
10 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 9
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 9
3
Squat (Barbell)
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Abductor (Machine)
4
20 reps
RPE 9
6
Nordic Curl
3
10 reps
RPE 8
7
Sled Push
6
1 reps
RPE 9
8
Stair Climber
1
10 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 9
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 9
3
Squat (Barbell)
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Abductor (Machine)
4
20 reps
RPE 9
6
Nordic Curl
3
10 reps
RPE 8
7
Sled Push
6
1 reps
RPE 9
8
Stair Climber
1
10 mins
RPE 9
Week 1
1 / 11 Weeks
Day 2
1
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
3
Barbell Row
4 Sets
10 Reps
@8
4
Rear Delt Fly (Machine)
4 Sets
15 Reps
@9
5
Wide Grip Lat Pulldown
4 Sets
10 Reps
@8
6
Face Pull
3 Sets
15 Reps
@9
7A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
7B
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
8
Stair Climber
1 Set
25 mins
@6.5
Day 1
1
Treadmill
1 Set
30 mins
-
2
World's Greatest Stretch
3 Sets
1 Reps
-
3
Couch Stretch
3 Sets
-
4
Cat Cow and T-Spine Rotation
3 Sets
8 Reps
-
5
Ankle Dorsiflexion
3 Sets
8 Reps
-
6
Shoulder Dislocates
3 Sets
8 Reps
-
7
Posing Practice
1 Set
15 mins
@8
8
Sauna
1 Set
15 mins
@8
Day 3
1
Hip Thrust (Barbell)
5 Sets
10 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@7
3
Walking Lunge (Dumbbell)
4 Sets
20 Reps
@8
4
Seated Hamstring Curl
4 Sets
12 Reps
@8
5
Glute Kickback (Cable)
4 Sets
15 Reps
@8
6
Hip Abductor (Machine)
3 Sets
20 Reps
@9
7
Step-Up (Weighted)
3 Sets
12 Reps
@8
8
Treadmill
1 Set
25 mins
@8
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
2
TRX Atomic Pushups
4 Sets
10 Reps
@8
3
Pistol Squat
3 Sets
10 Reps
@8
4
Ring Row
3 Sets
10 Reps
@8
5
Hanging Leg Raise
4 Sets
15 Reps
@9
6
Ab Wheel
4 Sets
12 Reps
@8
7
Plank with Shoulder Taps
3 Sets
1 Reps
@10
8
Jump Rope
1 Set
5 mins
@8
Day 5
1
Hack Squat
4 Sets
10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8
3
Hip Thrust (Machine)
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
15 Reps
@9
5
Glute Kickback (Cable)
4 Sets
15 Reps
@9
6
Hip Abductor (Machine)
3 Sets
20 Reps
@9
7
Sissy Squat
3 Sets
10 Reps
@9
8
Stair Climber
1 Set
25 mins
@6
Day 6
1
Overhead Press (Dumbbell)
4 Sets
10 Reps
@8
2
Arnold Press
4 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@9
@9
5
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
7A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
7B
Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
8
Treadmill
1 Set
25 mins
@6
Day 7
1
Hip Thrust (Machine)
5 Sets
10 Reps
@9
2
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Squat (Barbell)
4 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Hip Abductor (Machine)
4 Sets
20 Reps
@9
6
Nordic Curl
3 Sets
10 Reps
@8
7
Sled Push
6 Sets
1 Reps
@9
8
Stair Climber
1 Set
10 mins
@9