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BoostcampPNG

Beginner | Push Pull Legs

by Pratheek Denny
10 athletes joined

Program Description

Post training full day workouts. This would focus on getting your body more in tune with more rigor. Made for Beginners with some experience. Should have basic handle on exercise mechanisms

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2024 08:21
  • Last Edited
    Aug 06, 2024 04:49

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Squat (Bodyweight)
3
15 reps
-
3
Front Squat (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
5
15-20 reps
-
7
Plank
3
1 mins
-
8
Side Plank
4
1 mins
-
9
Suryanamaskaram
2
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Squat (Bodyweight)
3
15 reps
-
3
Front Squat (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
5
15-20 reps
-
7
Plank
3
1 mins
-
8
Side Plank
4
1 mins
-
9
Suryanamaskaram
2
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Squat (Bodyweight)
3
15 reps
-
3
Front Squat (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
5
15-20 reps
-
7
Plank
3
1 mins
-
8
Side Plank
4
1 mins
-
9
Suryanamaskaram
2
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Squat (Bodyweight)
3
15 reps
-
3
Front Squat (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
5
15-20 reps
-
7
Plank
3
1 mins
-
8
Side Plank
4
1 mins
-
9
Suryanamaskaram
2
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Squat (Bodyweight)
3
15 reps
-
3
Front Squat (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
5
15-20 reps
-
7
Plank
3
1 mins
-
8
Side Plank
4
1 mins
-
9
Suryanamaskaram
2
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Squat (Bodyweight)
3
15 reps
-
3
Front Squat (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
5
15-20 reps
-
7
Plank
3
1 mins
-
8
Side Plank
4
1 mins
-
9
Suryanamaskaram
2
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Push Up
3
15 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
15-20 reps
-
8
Chest Fly (Dumbbell)
3
8-12 reps
-
9
Cable Crossover
3
8-12 reps
-
10
Suryanamaskaram
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Push Up
3
15 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
15-20 reps
-
8
Chest Fly (Dumbbell)
3
8-12 reps
-
9
Cable Crossover
3
8-12 reps
-
10
Suryanamaskaram
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Push Up
3
15 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
15-20 reps
-
8
Chest Fly (Dumbbell)
3
8-12 reps
-
9
Cable Crossover
3
8-12 reps
-
10
Suryanamaskaram
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Push Up
3
15 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
15-20 reps
-
8
Chest Fly (Dumbbell)
3
8-12 reps
-
9
Cable Crossover
3
8-12 reps
-
10
Suryanamaskaram
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Push Up
3
15 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
15-20 reps
-
8
Chest Fly (Dumbbell)
3
8-12 reps
-
9
Cable Crossover
3
8-12 reps
-
10
Suryanamaskaram
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Push Up
3
15 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
15-20 reps
-
8
Chest Fly (Dumbbell)
3
8-12 reps
-
9
Cable Crossover
3
8-12 reps
-
10
Suryanamaskaram
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Hyperextension
4
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
3
15-20 reps
-
10
Shrug (Dumbbell)
3
15-20 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Hyperextension
4
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
3
15-20 reps
-
10
Shrug (Dumbbell)
3
15-20 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Hyperextension
4
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
3
15-20 reps
-
10
Shrug (Dumbbell)
3
15-20 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Hyperextension
4
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
3
15-20 reps
-
10
Shrug (Dumbbell)
3
15-20 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Hyperextension
4
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
3
15-20 reps
-
10
Shrug (Dumbbell)
3
15-20 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Hyperextension
4
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl
3
8-12 reps
-
9
Face Pull
3
15-20 reps
-
10
Shrug (Dumbbell)
3
15-20 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Squat (Bodyweight)
3
15 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
5
15-20 reps
-
7
Plank
3
1 mins
-
8
Side Plank
4
1 mins
-
9
Suryanamaskaram
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Squat (Bodyweight)
3
15 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
5
15-20 reps
-
7
Plank
3
1 mins
-
8
Side Plank
4
1 mins
-
9
Suryanamaskaram
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Squat (Bodyweight)
3
15 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
5
15-20 reps
-
7
Plank
3
1 mins
-
8
Side Plank
4
1 mins
-
9
Suryanamaskaram
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Squat (Bodyweight)
3
15 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
5
15-20 reps
-
7
Plank
3
1 mins
-
8
Side Plank
4
1 mins
-
9
Suryanamaskaram
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Squat (Bodyweight)
3
15 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
5
15-20 reps
-
7
Plank
3
1 mins
-
8
Side Plank
4
1 mins
-
9
Suryanamaskaram
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
10 reps
-
2
Squat (Bodyweight)
3
15 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
5
15-20 reps
-
7
Plank
3
1 mins
-
8
Side Plank
4
1 mins
-
9
Suryanamaskaram
2
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Push Up
3
15 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Decline Bench Press (Barbell)
3
8-12 reps
-
7
Overhead Press (Barbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Tricep Kickback
3
15-20 reps
-
10
Tricep Pushdown (Cable)
3
15-20 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Push Up
3
15 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Decline Bench Press (Barbell)
3
8-12 reps
-
7
Overhead Press (Barbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Tricep Kickback
3
15-20 reps
-
10
Tricep Pushdown (Cable)
3
15-20 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Push Up
3
15 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Decline Bench Press (Barbell)
3
8-12 reps
-
7
Overhead Press (Barbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Tricep Kickback
3
15-20 reps
-
10
Tricep Pushdown (Cable)
3
15-20 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Push Up
3
15 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Decline Bench Press (Barbell)
3
8-12 reps
-
7
Overhead Press (Barbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Tricep Kickback
3
15-20 reps
-
10
Tricep Pushdown (Cable)
3
15-20 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Push Up
3
15 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Decline Bench Press (Barbell)
3
8-12 reps
-
7
Overhead Press (Barbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Tricep Kickback
3
15-20 reps
-
10
Tricep Pushdown (Cable)
3
15-20 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Push Up
3
15 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Decline Bench Press (Barbell)
3
8-12 reps
-
7
Overhead Press (Barbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Tricep Kickback
3
15-20 reps
-
10
Tricep Pushdown (Cable)
3
15-20 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Hyperextension
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-12 reps
-
5
Underhand Lat Pulldown
3
8-12 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Face Pull
3
15-20 reps
-
8
Shrug (Dumbbell)
3
15-20 reps
-
9
Bicep Curl (Dumbbell)
3
8-12 reps
-
10
Hammer Curl
3
8-12 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Hyperextension
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-12 reps
-
5
Underhand Lat Pulldown
3
8-12 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Face Pull
3
15-20 reps
-
8
Shrug (Dumbbell)
3
15-20 reps
-
9
Bicep Curl (Dumbbell)
3
8-12 reps
-
10
Hammer Curl
3
8-12 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Hyperextension
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-12 reps
-
5
Underhand Lat Pulldown
3
8-12 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Face Pull
3
15-20 reps
-
8
Shrug (Dumbbell)
3
15-20 reps
-
9
Bicep Curl (Dumbbell)
3
8-12 reps
-
10
Hammer Curl
3
8-12 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Hyperextension
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-12 reps
-
5
Underhand Lat Pulldown
3
8-12 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Face Pull
3
15-20 reps
-
8
Shrug (Dumbbell)
3
15-20 reps
-
9
Bicep Curl (Dumbbell)
3
8-12 reps
-
10
Hammer Curl
3
8-12 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Hyperextension
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-12 reps
-
5
Underhand Lat Pulldown
3
8-12 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Face Pull
3
15-20 reps
-
8
Shrug (Dumbbell)
3
15-20 reps
-
9
Bicep Curl (Dumbbell)
3
8-12 reps
-
10
Hammer Curl
3
8-12 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Hyperextension
3
8-12 reps
-
4
Deadlift (Barbell)
3
8-12 reps
-
5
Underhand Lat Pulldown
3
8-12 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Face Pull
3
15-20 reps
-
8
Shrug (Dumbbell)
3
15-20 reps
-
9
Bicep Curl (Dumbbell)
3
8-12 reps
-
10
Hammer Curl
3
8-12 reps
-
11
Suryanamaskaram
1
6 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Stretching
3 Sets
10 Reps
-
2
Squat (Bodyweight)
3 Sets
15 Reps
-
3
Front Squat (Barbell)
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
6
Seated Calf Raise
5 Sets
15-20 Reps
-
7
Plank
3 Sets
1 mins
-
8
Side Plank
4 Sets
1 mins
-
9
Suryanamaskaram
2 Sets
3 Reps
-
Day 2
1
Stretching
1 Set
10 mins
-
2
Push Up
3 Sets
15 Reps
-
3
Dip (Bodyweight)
3 Sets
15 Reps
-
4
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
6
Skull Crusher
3 Sets
8-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-
8
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
9
Cable Crossover
3 Sets
8-12 Reps
-
10
Suryanamaskaram
1 Set
6 Reps
-
Day 3
1
Stretching
3 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
3
Hyperextension
4 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
5
Seated Row (Cable)
3 Sets
8-12 Reps
-
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Hammer Curl
3 Sets
8-12 Reps
-
9
Face Pull
3 Sets
15-20 Reps
-
10
Shrug (Dumbbell)
3 Sets
15-20 Reps
-
11
Suryanamaskaram
1 Set
6 Reps
-
Day 4
1
Stretching
3 Sets
10 Reps
-
2
Squat (Bodyweight)
3 Sets
15 Reps
-
3
Squat (Barbell)
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
6
Seated Calf Raise
5 Sets
15-20 Reps
-
7
Plank
3 Sets
1 mins
-
8
Side Plank
4 Sets
1 mins
-
9
Suryanamaskaram
2 Sets
3 Reps
-
Day 5
1
Stretching
1 Set
10 mins
-
2
Push Up
3 Sets
15 Reps
-
3
Dip (Bodyweight)
3 Sets
15 Reps
-
4
Bench Press (Barbell)
3 Sets
8-12 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
6
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
-
7
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
9
Tricep Kickback
3 Sets
15-20 Reps
-
10
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-
11
Suryanamaskaram
1 Set
6 Reps
-
Day 6
1
Stretching
1 Set
10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
3
Hyperextension
3 Sets
8-12 Reps
-
4
Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
6
Seated Row (Cable)
3 Sets
8-12 Reps
-
7
Face Pull
3 Sets
15-20 Reps
-
8
Shrug (Dumbbell)
3 Sets
15-20 Reps
-
9
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
10
Hammer Curl
3 Sets
8-12 Reps
-
11
Suryanamaskaram
1 Set
6 Reps
-
Day 7
1
Run
1 Set
60 mins
-