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Parushi's strength training program

by PARUSHI sharma
1 athletes joined

Program Description

This program is designed to lose fat, get a round booty, long legs, visible ab lines & perky chest & also gain the strength to do the first pull up or chin up & push up

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 02, 2025 03:36
  • Last Edited
    Mar 02, 2025 04:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
2
-
9
Plank
3
-
10
Side Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
7
Incline Tricep Extension (Dumbbell)
3
-
8
Face Pull
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Hanging Leg Raise
3
-
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Kick Boxing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Single Leg Romanian Deadlift
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Leg Curl
3
-
8
Standing Calf Raise
3
-
9
Dead Bug
3
-
10
Dead Hang
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chin-Up (Assisted)
3
-
3
Dip (Assisted)
3
-
4
Push Up (Incline)
3
-
5
Decline Push Up
3
-
6
Bench Press (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Floor Press (Dumbbell)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Bird Dog
3
-
11
Side Plank
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Shadow Boxing
1
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Machine)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Single Leg Romanian Deadlift
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
5
Step-Up (Weighted)
3 Sets
-
6
Glute Kickback (Cable)
3 Sets
-
7
Leg Curl
3 Sets
-
8
Standing Calf Raise
2 Sets
-
9
Plank
3 Sets
-
10
Side Plank
3 Sets
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Incline Bench Press (Dumbbell)
3 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Incline Tricep Extension (Dumbbell)
3 Sets
-
8
Face Pull
3 Sets
-
9
Lateral Raise (Dumbbell)
3 Sets
-
10
Hanging Leg Raise
3 Sets
-
11
Dead Hang
3 Sets
-
Day 4
1
Hip Thrust (Machine)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Single Leg Romanian Deadlift
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
5
Step-Up (Weighted)
3 Sets
-
6
Glute Kickback (Cable)
3 Sets
-
7
Leg Curl
3 Sets
-
8
Standing Calf Raise
3 Sets
-
9
Dead Bug
3 Sets
-
10
Dead Hang
3 Sets
-
Day 5
1
Lat Pulldown
3 Sets
-
2
Chin-Up (Assisted)
3 Sets
-
3
Dip (Assisted)
3 Sets
-
4
Push Up (Incline)
3 Sets
-
5
Decline Push Up
3 Sets
-
6
Bench Press (Dumbbell)
3 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-
8
Floor Press (Dumbbell)
3 Sets
-
9
Lateral Raise (Dumbbell)
3 Sets
-
10
Bird Dog
3 Sets
-
11
Side Plank
3 Sets
-
Day 6
1
Cardio
1 Set
-
2
Shadow Boxing
1 Set
-
Day 3
1
Cardio
1 Set
-
2
Shadow Kick Boxing
1 Set
-