logo
BoostcampPNG

Power Hour

by Jenna L.
2 athletes joined

Program Description

Increase strength and conditioning.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2025 04:14
  • Last Edited
    Feb 06, 2025 02:26
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10-15 reps
8-10 reps
RPE 5
RPE 7
2A
Push Up
3
10-15 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3A
Bench Press (Close Grip)
1
3
10-15 reps
10-12 reps
RPE 5
RPE 7
3B
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 7
2A
Tricep Pushdown (Cable)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
2B
Side Bend (Dumbbell)
3
15 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
3B
Dead Hang
3
1 mins
-
4A
Landmine Press
3
15 reps
RPE 7
4B
Jump Rope
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10-15 reps
8-10 reps
RPE 5
RPE 7
2A
Push Up
3
10-15 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3A
Bench Press (Close Grip)
1
3
10-15 reps
10-12 reps
RPE 5
RPE 7
3B
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
3
12-15 reps
10-12 reps
RPE 5
RPE 7
2A
Tricep Pushdown (Cable)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
2B
Side Bend (Dumbbell)
3
15 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
3B
Dead Hang
3
1 mins
-
4A
Landmine Press
3
15 reps
RPE 7
4B
Jump Rope
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10-15 reps
5-8 reps
RPE 5
RPE 9
2A
Push Up
3
10-15 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3A
Bench Press (Close Grip)
1
3
10-15 reps
10-12 reps
RPE 5
RPE 7
3B
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
3
10-15 reps
5-8 reps
RPE 5
RPE 9
2A
Tricep Pushdown (Cable)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
2B
Side Bend (Dumbbell)
3
15 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
3B
Dead Hang
3
1 mins
-
4A
Landmine Press
3
15 reps
RPE 7
4B
Jump Rope
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10-15 reps
5-8 reps
RPE 5
RPE 9
2A
Push Up
3
10-15 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3A
Bench Press (Close Grip)
1
3
10-15 reps
10-12 reps
RPE 5
RPE 7
3B
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
3
10-15 reps
5-8 reps
RPE 5
RPE 9
2A
Tricep Pushdown (Cable)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
2B
Side Bend (Dumbbell)
3
15 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 7
3B
Dead Hang
3
1 mins
-
4A
Landmine Press
3
15 reps
RPE 7
4B
Jump Rope
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
3
10-15 reps
8-12 reps
RPE 5
RPE 7
1B
GHM
3
12-15 reps
-
2A
Seated Row (Machine)
3
8-12 reps
RPE 7
2B
Kettlebell Swing
3
12-15 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
8-10 reps
RPE 5
RPE 9
2
Split Squat (Dumbbell)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3B
Calf Holds
3
1 mins
-
4A
Lateral Banded Walk
3
15 reps
-
4B
Wall Sit
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
3
10-15 reps
8-12 reps
RPE 5
RPE 7
1B
GHM
3
12-15 reps
-
2A
Seated Row (Machine)
3
8-12 reps
RPE 7
2B
Kettlebell Swing
3
12-15 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
8-10 reps
RPE 5
RPE 9
2
Split Squat (Dumbbell)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3B
Calf Holds
3
1 mins
-
4A
Lateral Banded Walk
3
15 reps
-
4B
Wall Sit
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
3
10-15 reps
8-10 reps
RPE 5
RPE 7
1B
GHM
3
12-15 reps
-
2A
Seated Row (Machine)
3
8-12 reps
RPE 7
2B
Kettlebell Swing
3
12-15 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
5-8 reps
RPE 5
RPE 9
2
Split Squat (Dumbbell)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3B
Calf Holds
3
1 mins
-
4A
Lateral Banded Walk
3
15 reps
-
4B
Wall Sit
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
3
10-15 reps
8-10 reps
RPE 5
RPE 7
1B
GHM
3
12-15 reps
-
2A
Seated Row (Machine)
3
8-12 reps
RPE 7
2B
Kettlebell Swing
3
12-15 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
5-8 reps
RPE 5
RPE 9
2
Split Squat (Dumbbell)
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
3A
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3B
Calf Holds
3
1 mins
-
4A
Lateral Banded Walk
3
15 reps
-
4B
Wall Sit
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
1
10 reps
-
1B
Lying Leg Raise
1
15 reps
-
1C
Bicycle Crunch
1
15 reps
-
1D
Russian Twist (Dumbbell)
1
15 reps
-
1E
Dead Bug
1
15 reps
-
1F
Mountain Climber
1
15 reps
-
2A
V-Up
1
1 mins
-
2B
Flutter Kicks
1
1 mins
-
2C
Plank
1
1 mins
-
3
Sprint
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Suite Case Weight Transfer (Abs)
1
10 reps
-
1B
Side Plank Dip (Left)
1
10 reps
-
1C
Side Plank Dip (Right)
1
10 reps
-
1D
Plank with Shoulder Taps
1
20 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
1F
Hanging Leg Raise
1
15 reps
-
2A
Jumping Jack
1
1 mins
-
2B
High Knees
1
1 mins
-
2C
Butt Kicks
1
1 mins
-
2D
Burpee
1
1 mins
-
2E
Jump Rope
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
1
10 reps
-
1B
Lying Leg Raise
1
15 reps
-
1C
Bicycle Crunch
1
15 reps
-
1D
Russian Twist (Dumbbell)
1
15 reps
-
1E
Dead Bug
1
15 reps
-
1F
Mountain Climber
1
15 reps
-
2A
V-Up
1
1 mins
-
2B
Flutter Kicks
1
1 mins
-
2C
Plank
1
1 mins
-
3
Sprint
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Suite Case Weight Transfer (Abs)
1
10 reps
-
1B
Side Plank Dip (Left)
1
10 reps
-
1C
Side Plank Dip (Right)
1
10 reps
-
1D
Plank with Shoulder Taps
1
20 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
1F
Hanging Leg Raise
1
15 reps
-
2A
Jumping Jack
1
1 mins
-
2B
High Knees
1
1 mins
-
2C
Butt Kicks
1
1 mins
-
2D
Burpee
1
1 mins
-
2E
Jump Rope
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
1
10 reps
-
1B
Lying Leg Raise
1
15 reps
-
1C
Bicycle Crunch
1
15 reps
-
1D
Russian Twist (Dumbbell)
1
15 reps
-
1E
Dead Bug
1
15 reps
-
1F
Mountain Climber
1
15 reps
-
2A
V-Up
1
1 mins
-
2B
Flutter Kicks
1
1 mins
-
2C
Plank
1
1 mins
-
3
Sprint
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Suite Case Weight Transfer (Abs)
1
10 reps
-
1B
Side Plank Dip (Left)
1
10 reps
-
1C
Side Plank Dip (Right)
1
10 reps
-
1D
Plank with Shoulder Taps
1
20 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
1F
Hanging Leg Raise
1
15 reps
-
2A
Jumping Jack
1
1 mins
-
2B
High Knees
1
1 mins
-
2C
Butt Kicks
1
1 mins
-
2D
Burpee
1
1 mins
-
2E
Jump Rope
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
1
10 reps
-
1B
Lying Leg Raise
1
15 reps
-
1C
Bicycle Crunch
1
15 reps
-
1D
Russian Twist (Dumbbell)
1
15 reps
-
1E
Dead Bug
1
15 reps
-
1F
Mountain Climber
1
15 reps
-
2A
V-Up
1
1 mins
-
2B
Flutter Kicks
1
1 mins
-
2C
Plank
1
1 mins
-
3
Sprint
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Suite Case Weight Transfer (Abs)
1
10 reps
-
1B
Side Plank Dip (Left)
1
10 reps
-
1C
Side Plank Dip (Right)
1
10 reps
-
1D
Plank with Shoulder Taps
1
20 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
1F
Hanging Leg Raise
1
15 reps
-
2A
Jumping Jack
1
1 mins
-
2B
High Knees
1
1 mins
-
2C
Butt Kicks
1
1 mins
-
2D
Burpee
1
1 mins
-
2E
Jump Rope
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
8-10 reps
RPE 5
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Calf Raise (Barbell)
3
15 reps
RPE 7
4A
Fire Hydrant (Band)
3
15 reps
-
4B
Donkey Kick (Band)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
3
10-12 reps
8-10 reps
RPE 5
RPE 7
2A
Seated Row (Machine)
3
10-12 reps
RPE 7
2B
Bird Dog
3
15 reps
-
3A
Straight Arm Pulldown
3
10-12 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
1 mins
-
4
Hammer Curl
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
8-10 reps
RPE 5
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Calf Raise (Barbell)
3
15 reps
RPE 7
4A
Fire Hydrant (Band)
3
15 reps
-
4B
Donkey Kick (Band)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
3
10-12 reps
8-10 reps
RPE 5
RPE 7
2A
Seated Row (Machine)
3
10-12 reps
RPE 7
2B
Bird Dog
3
15 reps
-
3A
Straight Arm Pulldown
3
10-12 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
1 mins
-
4
Hammer Curl
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
5-8 reps
RPE 5
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Calf Raise (Barbell)
3
15 reps
RPE 7
4A
Fire Hydrant (Band)
3
15 reps
-
4B
Donkey Kick (Band)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
3
10-12 reps
5-8 reps
RPE 5
RPE 9
2A
Seated Row (Machine)
3
8-10 reps
RPE 8
2B
Bird Dog
3
15 reps
-
3A
Straight Arm Pulldown
3
10-12 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
1 mins
-
4
Hammer Curl
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12-15 reps
5-8 reps
RPE 5
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Calf Raise (Barbell)
3
15 reps
RPE 7
4A
Fire Hydrant (Band)
3
15 reps
-
4B
Donkey Kick (Band)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
3
10-12 reps
5-8 reps
RPE 5
RPE 9
2A
Seated Row (Machine)
3
8-10 reps
RPE 8
2B
Bird Dog
3
15 reps
-
3A
Straight Arm Pulldown
3
10-12 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
1 mins
-
4
Hammer Curl
3
3
3
10 reps
10 reps
10 reps
RPE 9
RPE 7
RPE 5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-15 reps
8-12 reps
RPE 5
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
3A
Landmine Twist
3
12-15 reps
RPE 7
3B
Standing Calf Raise
3
1 mins
RPE 7
4A
Front Raise
3
12-15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12-15 reps
RPE 5
2A
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3B
Arnold Press
3
10-12 reps
RPE 7
4A
Donkey Kick (Strap Band)
3
15 reps
RPE 7
4B
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-15 reps
8-12 reps
RPE 5
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
3A
Landmine Twist
3
12-15 reps
RPE 7
3B
Standing Calf Raise
3
1 mins
RPE 7
4A
Front Raise
3
12-15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12-15 reps
RPE 5
2A
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3B
Arnold Press
3
10-12 reps
RPE 7
4A
Donkey Kick (Strap Band)
3
15 reps
RPE 7
4B
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-15 reps
8-12 reps
RPE 5
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
3A
Landmine Twist
3
12-15 reps
RPE 7
3B
Standing Calf Raise
3
1 mins
RPE 7
4A
Front Raise
3
12-15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12-15 reps
RPE 5
2A
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3B
Arnold Press
3
10-12 reps
RPE 7
4A
Donkey Kick (Strap Band)
3
15 reps
RPE 7
4B
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-15 reps
8-12 reps
RPE 5
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
3A
Landmine Twist
3
12-15 reps
RPE 7
3B
Standing Calf Raise
3
1 mins
RPE 7
4A
Front Raise
3
12-15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat to Press (Dumbbell)
3
12-15 reps
RPE 5
2A
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3B
Arnold Press
3
10-12 reps
RPE 7
4A
Donkey Kick (Strap Band)
3
15 reps
RPE 7
4B
Lateral Raise (Cable)
3
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
10-15 Reps
8-10 Reps
@5
@7
2A
Push Up
3 Sets
10-15 Reps
@7
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3A
Bench Press (Close Grip)
1 Set
3 Sets
10-15 Reps
10-12 Reps
@5
@7
3B
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@7
Day 2
1A
Lat Pulldown
1 Set
3 Sets
10-15 Reps
8-12 Reps
@5
@7
1B
GHM
3 Sets
12-15 Reps
-
2A
Seated Row (Machine)
3 Sets
8-12 Reps
@7
2B
Kettlebell Swing
3 Sets
12-15 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@7
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@7
Day 3
1A
Abs Crunch (Weighted)
1 Set
10 Reps
-
1B
Lying Leg Raise
1 Set
15 Reps
-
1C
Bicycle Crunch
1 Set
15 Reps
-
1D
Russian Twist (Dumbbell)
1 Set
15 Reps
-
1E
Dead Bug
1 Set
15 Reps
-
1F
Mountain Climber
1 Set
15 Reps
-
2A
V-Up
1 Set
1 mins
-
2B
Flutter Kicks
1 Set
1 mins
-
2C
Plank
1 Set
1 mins
-
3
Sprint
1 Set
4 mins
-
Day 4
1
Squat (Barbell)
2 Sets
3 Sets
12-15 Reps
8-10 Reps
@5
@7
2
Step-Up (Weighted)
3 Sets
10-12 Reps
@7
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
3B
Calf Raise (Barbell)
3 Sets
15 Reps
@7
4A
Fire Hydrant (Band)
3 Sets
15 Reps
-
4B
Donkey Kick (Band)
3 Sets
15 Reps
-
Day 5
1
Lat Pulldown
1 Set
3 Sets
10-15 Reps
8-12 Reps
@5
@7
2A
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@7
2B
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@7
3A
Landmine Twist
3 Sets
12-15 Reps
@7
3B
Standing Calf Raise
3 Sets
1 mins
@7
4A
Front Raise
3 Sets
12-15 Reps
@7
4B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7