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BoostcampPNG

Gladiator Grind

by John P.
1 athletes joined

Program Description

Hybrid Home & Gym Workout Plan 2025

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 23, 2024 06:37
  • Last Edited
    Dec 24, 2024 02:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
25 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bent Over Row (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
25 reps
-
8
Standing Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
14
Goblet Squat
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
25 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Rear Delt Row
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lying Reverse Fly
3
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
25 reps
-
9
Upright Row (Dumbbell)
3
10 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Side Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Frog Squat (Dumbbell)
3
10 reps
-
14
Lunge (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
25 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Anterior Delt Press (AD)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Wrist Curls
3
25 reps
-
9
Shrug (Dumbbell)
3
25 reps
-
10
Hip Thrust (Dumbbell)
3
15 reps
-
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
10 reps
-
13
Single Leg Romanian Deadlift
3
10 reps
-
14
Split Squat (Dumbbell)
3
10 reps
-
15
Standing Calf Raise
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Wide Grip Lat Pulldown
3
10 reps
-
6
Back Extension
3
10 reps
-
7
Russian Twist
3
25 reps
-
8
Leg Curl
3
10 reps
-
9
Leg Extension
3
10 reps
-
10
Leg Press (45 Degrees)
3
10 reps
-
11
Calf Raise (Leg Press)
3
20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Abs Crunch (Weighted)
3 Sets
25 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Floor Press (Dumbbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
7
Wrist Curls
3 Sets
25 Reps
-
8
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
10
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
11
Plank
3 Sets
1 mins
-
12
Hanging Leg Raise
3 Sets
10 Reps
-
13
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
-
14
Goblet Squat
3 Sets
10 Reps
-
15
Standing Calf Raise
3 Sets
25 Reps
-
Day 2
1
Sit Up
3 Sets
25 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Dumbbell Bench Pullover
3 Sets
10 Reps
-
5
Rear Delt Row
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Lying Reverse Fly
3 Sets
10 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
25 Reps
-
9
Upright Row (Dumbbell)
3 Sets
10 Reps
-
10
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
11
Side Plank
3 Sets
1 mins
-
12
Hanging Leg Raise
3 Sets
10 Reps
-
13
Frog Squat (Dumbbell)
3 Sets
10 Reps
-
14
Lunge (Dumbbell)
3 Sets
10 Reps
-
15
Standing Calf Raise
3 Sets
25 Reps
-
Day 3
1
Run
1 Set
15 mins
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Seated Dip (Machine)
3 Sets
10 Reps
-
4
Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Back Extension
3 Sets
10 Reps
-
7
Russian Twist
3 Sets
25 Reps
-
8
Leg Curl
3 Sets
10 Reps
-
9
Leg Extension
3 Sets
10 Reps
-
10
Leg Press (45 Degrees)
3 Sets
10 Reps
-
11
Calf Raise (Leg Press)
3 Sets
20 Reps
-
Day 4
1
Decline Crunch
3 Sets
25 Reps
-
2
Decline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Seated Anterior Delt Press (AD)
3 Sets
10 Reps
-
6
Pinwheel Curl
3 Sets
10 Reps
-
7
Tricep Kickback
3 Sets
10 Reps
-
8
Wrist Curls
3 Sets
25 Reps
-
9
Shrug (Dumbbell)
3 Sets
25 Reps
-
10
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
11
Plank
3 Sets
1 mins
-
12
Hanging Leg Raise
3 Sets
10 Reps
-
13
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
14
Split Squat (Dumbbell)
3 Sets
10 Reps
-
15
Standing Calf Raise
3 Sets
25 Reps
-
Day 5
1
Run
1 Set
15 mins
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Seated Dip (Machine)
3 Sets
10 Reps
-
4
Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
6
Back Extension
3 Sets
10 Reps
-
7
Russian Twist
3 Sets
25 Reps
-
8
Leg Curl
3 Sets
10 Reps
-
9
Leg Extension
3 Sets
10 Reps
-
10
Leg Press (45 Degrees)
3 Sets
10 Reps
-
11
Calf Raise (Leg Press)
3 Sets
20 Reps
-
Day 6
1
Run
1 Set
15 mins
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Seated Dip (Machine)
3 Sets
10 Reps
-
4
Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
6
Back Extension
3 Sets
10 Reps
-
7
Russian Twist
3 Sets
25 Reps
-
8
Leg Curl
3 Sets
10 Reps
-
9
Leg Extension
3 Sets
10 Reps
-
10
Leg Press (45 Degrees)
3 Sets
10 Reps
-
11
Calf Raise (Leg Press)
3 Sets
20 Reps
-