Program Description
Advanced 6 day a week gym program with an emphasis on Glute & Core development, with added full upper/lower body training and a specific handstand training day.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedJan 02, 2025 03:10
- Last EditedFeb 17, 2025 10:05
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Pendlay Row
3
5-8 reps
-
2B
Pull-Up (Band)
3
5-8 reps
-
3A
Overhead Press (Dumbbell)
3
5-8 reps
-
3B
Dumbbell Row
3
5-8 reps
-
4
Seated Dip (Machine)
3
5-8 reps
-
5A
Lateral Raise (Dumbbell)
3
6-10 reps
-
5B
Face Pull
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
DB Cossack Squats
3
6-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3B
Single Leg Romanian Deadlift
3
5-8 reps
-
4
Hamstring Curl
3
6-10 reps
-
5A
SL Elevated Standing Calf Raises
3
10-15 reps
-
5B
Tibialis Raises
3
10-15 reps
-
6
Cardio
1
10-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Hanging Leg Raise
3
10-15 reps
-
3
Cable Crunch
3
6-10 reps
-
4A
Wood Chop
3
6-10 reps
-
4B
Pallof Press With Overhead Extension
3
6-10 reps
-
5A
Weighted Hollow Body Hold
2
0.5-1 mins
-
5B
Vacuum Hold
3
-
6
Cardio
1
5-15 mins
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Box Jump
3
3 reps
-
3
DB Jumping Lunges
3
6-10 reps
-
4
Step-Up (Weighted)
3
6-10 reps
-
5A
Single Leg Hip Thrust
3
5-8 reps
-
5B
Copenhagen Plank
3
0.5-1 mins
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7A
QL Lifts
3
6-10 reps
-
7B
Back Extension (Weighted)
2
5-8 reps
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pike Hold
3
0.75-1 mins
-
3
Wall Handstand Walks
3
5-10 reps
-
4
Handstand
3
-
5
Incline Bench Press (Barbell)
4
5-8 reps
-
6A
Pec Deck (Machine)
3
8-12 reps
-
6B
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Cardio
1
5-15 mins
-
8
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2A
Lateral Bound To Vertical Hop
2
8-12 reps
-
2B
Hamstring Bridge Sliders
2
6-10 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Trap Bar Deadlift
3
5-8 reps
-
5
Glute Kickback (Cable)
3
6-10 reps
-
6
Hip Adductor (Machine)
3
8-12 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Cardio
1
10-15 mins
-
9
Yoga
1
1 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Warm Up1 Set
1 Reps
-
2A
Pendlay Row3 Sets
5-8 Reps
-
2B
Pull-Up (Band)3 Sets
5-8 Reps
-
3A
Overhead Press (Dumbbell)3 Sets
5-8 Reps
-
3B
Dumbbell Row3 Sets
5-8 Reps
-
4
Seated Dip (Machine)3 Sets
5-8 Reps
-
5A
Lateral Raise (Dumbbell)3 Sets
6-10 Reps
-
5B
Face Pull3 Sets
10-15 Reps
-
6
Cardio1 Set
10-15 mins
-
7
Yoga1 Set
1 Reps
-
Day 2
1
Warm Up1 Set
1 Reps
-
2A
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2B
DB Cossack Squats3 Sets
6-8 Reps
-
3A
Bulgarian Split Squat (Dumbbell)3 Sets
5-8 Reps
-
3B
Single Leg Romanian Deadlift3 Sets
5-8 Reps
-
4
Hamstring Curl3 Sets
6-10 Reps
-
5A
SL Elevated Standing Calf Raises3 Sets
10-15 Reps
-
5B
Tibialis Raises3 Sets
10-15 Reps
-
6
Cardio1 Set
10-15 mins
-
7
Yoga1 Set
1 Reps
-
Day 3
1
Warm Up1 Set
1 Reps
-
2
Hanging Leg Raise3 Sets
10-15 Reps
-
3
Cable Crunch3 Sets
6-10 Reps
-
4A
Wood Chop3 Sets
6-10 Reps
-
4B
Pallof Press With Overhead Extension3 Sets
6-10 Reps
-
5A
Weighted Hollow Body Hold2 Sets
0.5-1 mins
-
5B
Vacuum Hold3 Sets
-
6
Cardio1 Set
5-15 mins
-
7
Yoga1 Set
1 Reps
-
Day 4
1
Warm Up1 Set
1 Reps
-
2
Box Jump3 Sets
3 Reps
-
3
DB Jumping Lunges3 Sets
6-10 Reps
-
4
Step-Up (Weighted)3 Sets
6-10 Reps
-
5A
Single Leg Hip Thrust3 Sets
5-8 Reps
-
5B
Copenhagen Plank3 Sets
0.5-1 mins
-
6
Hip Abductor (Machine)3 Sets
8-12 Reps
-
7A
QL Lifts3 Sets
6-10 Reps
-
7B
Back Extension (Weighted)2 Sets
5-8 Reps
-
8
Cardio1 Set
10-15 mins
-
9
Yoga1 Set
1 Reps
-
Day 5
1
Warm Up1 Set
1 Reps
-
2
Pike Hold3 Sets
0.75-1 mins
-
3
Wall Handstand Walks3 Sets
5-10 Reps
-
4
Handstand3 Sets
-
5
Incline Bench Press (Barbell)4 Sets
5-8 Reps
-
6A
Pec Deck (Machine)3 Sets
8-12 Reps
-
6B
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
-
7
Cardio1 Set
5-15 mins
-
8
Yoga1 Set
1 Reps
-
Day 6
1
Warm Up1 Set
1 Reps
-
2A
Lateral Bound To Vertical Hop2 Sets
8-12 Reps
-
2B
Hamstring Bridge Sliders2 Sets
6-10 Reps
-
3
Squat (Barbell)3 Sets
5-8 Reps
-
4
Trap Bar Deadlift3 Sets
5-8 Reps
-
5
Glute Kickback (Cable)3 Sets
6-10 Reps
-
6
Hip Adductor (Machine)3 Sets
8-12 Reps
-
7
Decline Sit Up (Weighted)3 Sets
AMRAP
-
8
Cardio1 Set
10-15 mins
-
9
Yoga1 Set
1 Reps
-