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BoostcampPNG

Full body strength

by Maria
8 athletes joined

Program Description

Build strength

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 04, 2024 06:41
  • Last Edited
    Feb 17, 2025 02:35
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
15 reps
-
4
Pull-Up (Band)
3
4 reps
-
5
Push Up
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Lying Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
15 reps
-
4
Pull-Up (Band)
3
4 reps
-
5
Push Up
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Lying Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
15 reps
-
4
Pull-Up (Band)
3
4 reps
-
5
Push Up
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Lying Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
15 reps
-
4
Pull-Up (Band)
3
4 reps
-
5
Push Up
3
10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Lying Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
5 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
5 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
5 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
5 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
6 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
6 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
6 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
18 reps
-
4
Pull-Up (Band)
3
6 reps
-
5
Push Up
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Lying Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Hip Thrust (Dumbbell)
4
18 reps
-
4
Pull-Up (Band)
4
6 reps
-
5
Push Up
4
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Lying Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Hip Thrust (Dumbbell)
4
18 reps
-
4
Pull-Up (Band)
4
6 reps
-
5
Push Up
4
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Lying Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Hip Thrust (Dumbbell)
4
18 reps
-
4
Pull-Up (Band)
4
6 reps
-
5
Push Up
4
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Lying Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Hip Thrust (Dumbbell)
4
18 reps
-
4
Pull-Up (Band)
4
6 reps
-
5
Push Up
4
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
4
12 reps
-
8
Lying Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
3
Glute Kickback (Cable)
3
20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
3
Glute Kickback (Cable)
3
20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
3
Glute Kickback (Cable)
3
20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
3
Glute Kickback (Cable)
3
20 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
24 reps
-
3
Glute Kickback (Cable)
3
24 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Wood Chop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
24 reps
-
3
Glute Kickback (Cable)
4
24 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Cable)
4
12 reps
-
8
Wood Chop
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
24 reps
-
3
Glute Kickback (Cable)
4
24 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Cable)
4
12 reps
-
8
Wood Chop
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
24 reps
-
3
Glute Kickback (Cable)
4
24 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Cable)
4
12 reps
-
8
Wood Chop
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
24 reps
-
3
Glute Kickback (Cable)
4
24 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
7
Bicep Curl (Cable)
4
12 reps
-
8
Wood Chop
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Goblet Lunge Squat Lunge Combo
3
12 reps
-
4
Straight Arm Pulldown
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Tricep Push Up
3
10 reps
-
8
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Goblet Lunge Squat Lunge Combo
3
12 reps
-
4
Straight Arm Pulldown
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Tricep Push Up
3
10 reps
-
8
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Goblet Lunge Squat Lunge Combo
3
12 reps
-
4
Straight Arm Pulldown
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Tricep Push Up
3
10 reps
-
8
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Goblet Lunge Squat Lunge Combo
3
12 reps
-
4
Straight Arm Pulldown
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Tricep Push Up
3
10 reps
-
8
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
24 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Goblet Lunge Squat Lunge Combo
3
15 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Tricep Push Up
3
12 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
24 reps
-
2
Step-Up (Weighted)
4
12 reps
-
3
Goblet Lunge Squat Lunge Combo
4
15 reps
-
4
Straight Arm Pulldown
4
12 reps
-
5
Face Pull
4
12 reps
-
6
Chest Fly (Cable)
4
12 reps
-
7
Tricep Push Up
4
12 reps
-
8
Pallof Press
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
24 reps
-
2
Step-Up (Weighted)
4
12 reps
-
3
Goblet Lunge Squat Lunge Combo
4
15 reps
-
4
Straight Arm Pulldown
4
12 reps
-
5
Face Pull
4
12 reps
-
6
Chest Fly (Cable)
4
12 reps
-
7
Tricep Push Up
4
12 reps
-
8
Pallof Press
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
24 reps
-
2
Step-Up (Weighted)
4
12 reps
-
3
Goblet Lunge Squat Lunge Combo
4
15 reps
-
4
Straight Arm Pulldown
4
12 reps
-
5
Face Pull
4
12 reps
-
6
Chest Fly (Cable)
4
12 reps
-
7
Tricep Push Up
4
12 reps
-
8
Pallof Press
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
24 reps
-
2
Step-Up (Weighted)
4
12 reps
-
3
Goblet Lunge Squat Lunge Combo
4
15 reps
-
4
Straight Arm Pulldown
4
12 reps
-
5
Face Pull
4
12 reps
-
6
Chest Fly (Cable)
4
12 reps
-
7
Tricep Push Up
4
12 reps
-
8
Pallof Press
4
12 reps
-
Week 1
1 / 16 Weeks
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
24 Reps
-
2
Step-Up (Weighted)
3 Sets
10 Reps
-
3
Goblet Lunge Squat Lunge Combo
3 Sets
12 Reps
-
4
Straight Arm Pulldown
3 Sets
10 Reps
-
5
Face Pull
3 Sets
10 Reps
-
6
Chest Fly (Cable)
3 Sets
10 Reps
-
7
Tricep Push Up
3 Sets
10 Reps
-
8
Pallof Press
3 Sets
10 Reps
-
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
-
3
Glute Kickback (Cable)
3 Sets
20 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Bicep Curl (Cable)
3 Sets
10 Reps
-
8
Wood Chop
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
4
Pull-Up (Band)
3 Sets
4 Reps
-
5
Push Up
3 Sets
10 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
7
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
8
Lying Leg Raise
3 Sets
10 Reps
-