Program Description
The program is a 4 day/week split , upper/lower: Upper (focus on push movement) Lower (focus on squat) Rest Upper w/ Run (focus on pulling movements) Lower (focus on hinges) Walk Rest Volume will increase every 4 weeks.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 03, 2024 02:28
- Last EditedSep 05, 2024 08:19
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
Incline Bench Press (Barbell)
2
6-8 reps
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
3
10-15 reps
3B
Single Arm Iso Row
3
10-15 reps
4A
Bicep Curl (Machine)
3
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
5A
Lateral Raise (Cable)
3
10-20 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
3
10-15 reps
3B
Single Arm Iso Row
3
10-15 reps
4A
Bicep Curl (Machine)
3
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
5A
Lateral Raise (Cable)
3
10-20 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
3
10-15 reps
3B
Single Arm Iso Row
3
10-15 reps
4A
Bicep Curl (Machine)
3
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
5A
Lateral Raise (Cable)
3
10-20 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
3
10-15 reps
3B
Single Arm Iso Row
3
10-15 reps
4A
Bicep Curl (Machine)
3
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
5A
Lateral Raise (Cable)
3
10-20 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
2
Hip Thrust (Barbell)
2
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
2
Hip Thrust (Barbell)
2
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
2
Hip Thrust (Barbell)
2
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
2
Hip Thrust (Barbell)
2
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4A
Standing Calf Raise
3
15-20 reps
4B
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4A
Standing Calf Raise
3
15-20 reps
4B
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4A
Standing Calf Raise
3
15-20 reps
4B
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4A
Standing Calf Raise
3
15-20 reps
4B
Lying Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
3
Seated Row (Cable)
2
8-12 reps
4A
Chest Press (Machine)
2
10-12 reps
4B
Shoulder Press (Machine)
2
10-12 reps
5A
Bicep Curl (Dumbbell)
2
10-15 reps
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
6A
Lateral Raise (Dumbbell)
2
10-20 reps
6B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
3
Seated Row (Cable)
2
8-12 reps
4A
Chest Press (Machine)
2
10-12 reps
4B
Shoulder Press (Machine)
2
10-12 reps
5A
Bicep Curl (Dumbbell)
2
10-15 reps
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
6A
Lateral Raise (Dumbbell)
2
10-20 reps
6B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
3
Seated Row (Cable)
2
8-12 reps
4A
Chest Press (Machine)
2
10-12 reps
4B
Shoulder Press (Machine)
2
10-12 reps
5A
Bicep Curl (Dumbbell)
2
10-15 reps
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
6A
Lateral Raise (Dumbbell)
2
10-20 reps
6B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
3
Seated Row (Cable)
2
8-12 reps
4A
Chest Press (Machine)
2
10-12 reps
4B
Shoulder Press (Machine)
2
10-12 reps
5A
Bicep Curl (Dumbbell)
2
10-15 reps
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
6A
Lateral Raise (Dumbbell)
2
10-20 reps
6B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
3
Seated Row (Cable)
2
8-12 reps
4A
Chest Press (Machine)
2
10-12 reps
4B
Shoulder Press (Machine)
2
10-12 reps
5A
Bicep Curl (Dumbbell)
2
10-15 reps
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
6A
Lateral Raise (Dumbbell)
2
10-20 reps
6B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
3
Seated Row (Cable)
2
8-12 reps
4A
Chest Press (Machine)
2
10-12 reps
4B
Shoulder Press (Machine)
2
10-12 reps
5A
Bicep Curl (Dumbbell)
2
10-15 reps
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
6A
Lateral Raise (Dumbbell)
2
10-20 reps
6B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
3
Seated Row (Cable)
2
8-12 reps
4A
Chest Press (Machine)
2
10-12 reps
4B
Shoulder Press (Machine)
2
10-12 reps
5A
Bicep Curl (Dumbbell)
2
10-15 reps
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
6A
Lateral Raise (Dumbbell)
2
10-20 reps
6B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
3
Seated Row (Cable)
2
8-12 reps
4A
Chest Press (Machine)
2
10-12 reps
4B
Shoulder Press (Machine)
2
10-12 reps
5A
Bicep Curl (Dumbbell)
2
10-15 reps
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
6A
Lateral Raise (Dumbbell)
2
10-20 reps
6B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
3
Seated Row (Cable)
2
8-12 reps
4A
Chest Press (Machine)
2
10-12 reps
4B
Shoulder Press (Machine)
2
10-12 reps
5A
Bicep Curl (Dumbbell)
2
10-15 reps
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
6A
Lateral Raise (Dumbbell)
2
10-20 reps
6B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
3
Seated Row (Cable)
2
8-12 reps
4A
Chest Press (Machine)
2
10-12 reps
4B
Shoulder Press (Machine)
2
10-12 reps
5A
Bicep Curl (Dumbbell)
2
10-15 reps
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
6A
Lateral Raise (Dumbbell)
2
10-20 reps
6B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
3
Seated Row (Cable)
2
8-12 reps
4A
Chest Press (Machine)
2
10-12 reps
4B
Shoulder Press (Machine)
2
10-12 reps
5A
Bicep Curl (Dumbbell)
2
10-15 reps
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
6A
Lateral Raise (Dumbbell)
2
10-20 reps
6B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
3
Seated Row (Cable)
2
8-12 reps
4A
Chest Press (Machine)
2
10-12 reps
4B
Shoulder Press (Machine)
2
10-12 reps
5A
Bicep Curl (Dumbbell)
2
10-15 reps
5B
Single Arm Tricep Extension (Cable)
2
10-15 reps
6A
Lateral Raise (Dumbbell)
2
10-20 reps
6B
Hanging Leg Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Hack Squat
3
6-12 reps
3A
Leg Extension
3
12-15 reps
3B
Lying Leg Curl
3
12-15 reps
4A
Seated Calf Raise
3
15-20 reps
4B
Abs Crunch (Weighted)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3A
Leg Extension
3
12-15 reps
3B
Lying Leg Curl
3
12-15 reps
4A
Seated Calf Raise
3
15-20 reps
4B
Abs Crunch (Weighted)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3A
Leg Extension
3
12-15 reps
3B
Lying Leg Curl
3
12-15 reps
4A
Seated Calf Raise
3
15-20 reps
4B
Abs Crunch (Weighted)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3A
Leg Extension
3
12-15 reps
3B
Lying Leg Curl
3
12-15 reps
4A
Seated Calf Raise
3
15-20 reps
4B
Abs Crunch (Weighted)
3
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Week 1
1 / 12 Weeks
Day 2
1
Safety Bar Squat2 Sets
6-10 Reps
2
Hip Thrust (Barbell)2 Sets
10-12 Reps
3A
Leg Curl2 Sets
12-15 Reps
3B
Leg Extension2 Sets
12-15 Reps
4A
Standing Calf Raise2 Sets
15-20 Reps
4B
Lying Leg Raise2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)2 Sets
3-6 Reps
2
Hack Squat2 Sets
6-12 Reps
3A
Leg Extension2 Sets
12-15 Reps
3B
Lying Leg Curl2 Sets
12-15 Reps
4A
Seated Calf Raise2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)2 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)2 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)2 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)2 Sets
10-15 Reps
3B
Single Arm Iso Row2 Sets
10-15 Reps
4A
Bicep Curl (Machine)2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)2 Sets
15-20 Reps
5A
Lateral Raise (Cable)2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)2 Sets
AMRAP
Day 3
1
Run1 Set
14 mins
@8
2
Pull-Up (Bodyweight)3 Sets
AMRAP
3
Seated Row (Cable)2 Sets
8-12 Reps
4A
Chest Press (Machine)2 Sets
10-12 Reps
4B
Shoulder Press (Machine)2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)2 Sets
10-20 Reps
6B
Hanging Leg Raise2 Sets
AMRAP
Day 5
1
Walk1 Set
60 mins