logo
BoostcampPNG

Stacey’s Program

by Stacey S.
1 athletes joined

Program Description

Level 1

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2025 12:36
  • Last Edited
    Feb 15, 2025 07:44
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
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
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Squat (Smith Machine)
3
12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Upright Row (Barbell)
2
1
12 reps
15 reps
-
-
4
Face Pull
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
20 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
3
Crunch - pulse up
3
20 reps
-
4
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Straigh bar - Cable pull down
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable abduction
3
12 reps
-
2
Hip Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Cable abduction
3 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Squat (Smith Machine)
3 Sets
12 Reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12 Reps
-
5
Hip Thrust (Barbell)
3 Sets
12 Reps
-
6
Walk
1 Set
15 mins
-
Day 6
1
Walk
1 Set
40 mins
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Upright Row (Barbell)
2 Sets
1 Set
12 Reps
15 Reps
-
-
4
Face Pull
3 Sets
12 Reps
-
5
Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Walk
1 Set
15 mins
-
Day 3
1
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
3
Crunch - pulse up
3 Sets
20 Reps
-
4
Walk
1 Set
15 mins
-
Day 4
1
Underhand Lat Pulldown
3 Sets
12 Reps
-
2
Dumbbell Row
3 Sets
12 Reps
-
3
Straigh bar - Cable pull down
3 Sets
12 Reps
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Extension (Cable)
3 Sets
-
6
Walk
1 Set
15 mins
-
Day 5
1
Cable abduction
3 Sets
12 Reps
-
2
Hip Extension
3 Sets
12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
12 Reps
-
5
Leg Press (45 Degrees)
3 Sets
12 Reps
-
Day 7
1
Walk
1 Set
40 mins
-