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BoostcampPNG

2025

by Hugo D.

Program Description

2025

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 22, 2025 01:14
  • Last Edited
    Jan 22, 2025 01:57
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
4
Dip (Bodyweight)
3 Sets
8 Reps
-
5
Abs Crunch (Machine)
4 Sets
20 Reps
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Seated Row (Cable)
4 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Plank
3 Sets
1 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Stiff Leg Deadlift
4 Sets
8 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
20 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Single Arm Row (Dumbbell)
4 Sets
12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
5B
Rear Delt Fly (Machine)
3 Sets
20 Reps
-
6
Cable Crunch
4 Sets
20 Reps
-
Day 5
1
Hip Thrust (Machine)
4 Sets
8 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
3
Leg Press
4 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-
6
Side Plank
3 Sets
1 Reps
-