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BoostcampPNG

Winter arch

by Miriam F.

Program Description

To get stronger, and build more muscles and burn more calories fat

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 05, 2025 11:56
  • Last Edited
    Jan 06, 2025 12:30
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pullover
3
10 reps
-
5
Upper Back
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Back Extension
5
20 reps
-
8
Bicep Curl (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pullover
3
10 reps
-
5
Upper Back
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Back Extension
5
20 reps
-
8
Bicep Curl (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pullover
3
10 reps
-
5
Upper Back
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Back Extension
5
20 reps
-
8
Bicep Curl (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pullover
3
10 reps
-
5
Upper Back
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Back Extension
5
20 reps
-
8
Bicep Curl (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pullover
3
10 reps
-
5
Upper Back
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Back Extension
5
20 reps
-
8
Bicep Curl (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pullover
3
10 reps
-
5
Upper Back
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Back Extension
5
20 reps
-
8
Bicep Curl (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pullover
3
10 reps
-
5
Upper Back
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Back Extension
5
20 reps
-
8
Bicep Curl (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pullover
3
10 reps
-
5
Upper Back
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Back Extension
5
20 reps
-
8
Bicep Curl (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pullover
3
10 reps
-
5
Upper Back
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Back Extension
5
20 reps
-
8
Bicep Curl (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pullover
3
10 reps
-
5
Upper Back
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Back Extension
5
20 reps
-
8
Bicep Curl (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Underhand Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pullover
3
10 reps
-
5
Upper Back
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
7
Back Extension
5
20 reps
-
8
Bicep Curl (Cable)
2
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
5
Hip Abductor (Machine)
5
-
6
Hip Extension
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
5
Hip Abductor (Machine)
5
-
6
Hip Extension
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
5
Hip Abductor (Machine)
5
-
6
Hip Extension
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
5
Hip Abductor (Machine)
5
-
6
Hip Extension
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
5
Hip Abductor (Machine)
5
-
6
Hip Extension
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
5
Hip Abductor (Machine)
5
-
6
Hip Extension
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
5
Hip Abductor (Machine)
5
-
6
Hip Extension
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
5
Hip Abductor (Machine)
5
-
6
Hip Extension
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
5
Hip Abductor (Machine)
5
-
6
Hip Extension
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
5
Hip Abductor (Machine)
5
-
6
Hip Extension
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Single Leg Romanian Deadlift
3
10 reps
-
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
5
Hip Abductor (Machine)
5
-
6
Hip Extension
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Face Pull
3
10 reps
-
6
One Arm Lateral Raise (Cable)
1
2
8 reps
6 reps
-
-
7
10km Row
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Face Pull
3
10 reps
-
6
One Arm Lateral Raise (Cable)
1
2
8 reps
6 reps
-
-
7
10km Row
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Face Pull
3
10 reps
-
6
One Arm Lateral Raise (Cable)
1
2
8 reps
6 reps
-
-
7
10km Row
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Face Pull
3
10 reps
-
6
One Arm Lateral Raise (Cable)
1
2
8 reps
6 reps
-
-
7
10km Row
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Face Pull
3
10 reps
-
6
One Arm Lateral Raise (Cable)
1
2
8 reps
6 reps
-
-
7
10km Row
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Face Pull
3
10 reps
-
6
One Arm Lateral Raise (Cable)
1
2
8 reps
6 reps
-
-
7
10km Row
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Face Pull
3
10 reps
-
6
One Arm Lateral Raise (Cable)
1
2
8 reps
6 reps
-
-
7
10km Row
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Face Pull
3
10 reps
-
6
One Arm Lateral Raise (Cable)
1
2
8 reps
6 reps
-
-
7
10km Row
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Face Pull
3
10 reps
-
6
One Arm Lateral Raise (Cable)
1
2
8 reps
6 reps
-
-
7
10km Row
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Face Pull
3
10 reps
-
6
One Arm Lateral Raise (Cable)
1
2
8 reps
6 reps
-
-
7
10km Row
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Face Pull
3
10 reps
-
6
One Arm Lateral Raise (Cable)
1
2
8 reps
6 reps
-
-
7
10km Row
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Machine)
3
1
10 reps
8 reps
-
-
7
Back Extension
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Machine)
3
1
10 reps
8 reps
-
-
7
Back Extension
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Machine)
3
1
10 reps
8 reps
-
-
7
Back Extension
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Machine)
3
1
10 reps
8 reps
-
-
7
Back Extension
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Machine)
3
1
10 reps
8 reps
-
-
7
Back Extension
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Machine)
3
1
10 reps
8 reps
-
-
7
Back Extension
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Machine)
3
1
10 reps
8 reps
-
-
7
Back Extension
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Machine)
3
1
10 reps
8 reps
-
-
7
Back Extension
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Machine)
3
1
10 reps
8 reps
-
-
7
Back Extension
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Machine)
3
1
10 reps
8 reps
-
-
7
Back Extension
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
-
4
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Rear Delt Fly (Machine)
3
1
10 reps
8 reps
-
-
7
Back Extension
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
8 reps
-
-
2
Leg Press (45 Degrees)
2
1
2
10 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Hip Abductor (Machine)
4
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Hip Extension
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
8 reps
-
-
2
Leg Press (45 Degrees)
2
1
2
10 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Hip Abductor (Machine)
4
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Hip Extension
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
8 reps
-
-
2
Leg Press (45 Degrees)
2
1
2
10 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Hip Abductor (Machine)
4
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Hip Extension
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
8 reps
-
-
2
Leg Press (45 Degrees)
2
1
2
10 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Hip Abductor (Machine)
4
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Hip Extension
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
8 reps
-
-
2
Leg Press (45 Degrees)
2
1
2
10 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Hip Abductor (Machine)
4
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Hip Extension
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
8 reps
-
-
2
Leg Press (45 Degrees)
2
1
2
10 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Hip Abductor (Machine)
4
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Hip Extension
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
8 reps
-
-
2
Leg Press (45 Degrees)
2
1
2
10 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Hip Abductor (Machine)
4
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Hip Extension
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
8 reps
-
-
2
Leg Press (45 Degrees)
2
1
2
10 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Hip Abductor (Machine)
4
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Hip Extension
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
8 reps
-
-
2
Leg Press (45 Degrees)
2
1
2
10 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Hip Abductor (Machine)
4
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Hip Extension
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
8 reps
-
-
2
Leg Press (45 Degrees)
2
1
2
10 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Hip Abductor (Machine)
4
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Hip Extension
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
8 reps
-
-
2
Leg Press (45 Degrees)
2
1
2
10 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Hip Abductor (Machine)
4
-
5
Step-Up (Weighted)
3
-
6
Glute Kickback (Cable)
3
-
7
Hip Extension
4
20 reps
-
Week 1
1 / 11 Weeks
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
2
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Hip Abductor (Machine)
5 Sets
-
6
Hip Extension
5 Sets
20 Reps
-
Day 3
1
Push Up
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Face Pull
3 Sets
10 Reps
-
6
One Arm Lateral Raise (Cable)
1 Set
2 Sets
8 Reps
6 Reps
-
-
7
10km Row
1 Set
60 mins
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Lat Pulldown (Close Grip)
3 Sets
-
4
Seated Row (Cable)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Single Arm Row (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Rear Delt Fly (Machine)
3 Sets
1 Set
10 Reps
8 Reps
-
-
7
Back Extension
5 Sets
20 Reps
-
Day 5
1
Squat (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
2
Leg Press (45 Degrees)
2 Sets
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
-
-
-
3
Hip Thrust (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
4
Hip Abductor (Machine)
4 Sets
-
5
Step-Up (Weighted)
3 Sets
-
6
Glute Kickback (Cable)
3 Sets
-
7
Hip Extension
4 Sets
20 Reps
-
Day 1
1
Pull-Up (Bodyweight)
3 Sets
-
2
Lat Pulldown
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Underhand Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Lat Pullover
3 Sets
10 Reps
-
5
Upper Back
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Rear Delt Fly (Cable)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
7
Back Extension
5 Sets
20 Reps
-
8
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
8 Reps
-
-