Program Description
Gain the strength to slay Alduin and the physique the pull Serana
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 29, 2024 05:54
- Last EditedMay 08, 2024 02:26
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
Ring Push Up
3
10 reps
2
Pull-Up (Weighted)
3
8 reps
3A
Chest Press (Machine)
3
12 reps
3B
Lat Pulldown (Neutral Grip)
3
12 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Dumbbell Row
3
12 reps
5A
Chest Fly (Cable)
3
12 reps
5B
Pullover (Dumbbell)
3
12 reps
6
GHD Sit Up (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
2
Ring Push Up
2
10 reps
3
Dip (Weighted)
1
1
2
12 reps
10 reps
8 reps
4
Bent Over Row (Barbell)
4
10 reps
5
Cambered Bar Bench Press
3
10 reps
6
Seated Row (Cable)
3
12 reps
7A
Incline Fly (Cable)
2
12 reps
7B
Rear Delt Row
2
12 reps
8
GHD Sit Up (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10 reps
2
Pull-Up (Weighted)
3
8 reps
3A
Chest Press (Machine)
3
12 reps
3B
Lat Pulldown (Neutral Grip)
3
12 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Dumbbell Row
3
12 reps
5A
Chest Fly (Cable)
3
12 reps
5B
Pullover (Dumbbell)
3
12 reps
6
GHD Sit Up (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
2
Ring Push Up
2
10 reps
3
Dip (Weighted)
1
1
2
12 reps
10 reps
8 reps
4
Bent Over Row (Barbell)
4
10 reps
5
Cambered Bar Bench Press
3
10 reps
6
Seated Row (Cable)
3
12 reps
7A
Incline Fly (Cable)
2
12 reps
7B
Rear Delt Row
2
12 reps
8
GHD Sit Up (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10 reps
2
Pull-Up (Weighted)
3
8 reps
3A
Chest Press (Machine)
3
12 reps
3B
Lat Pulldown (Neutral Grip)
3
12 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Dumbbell Row
3
12 reps
5A
Chest Fly (Cable)
3
12 reps
5B
Pullover (Dumbbell)
3
12 reps
6
GHD Sit Up (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
2
Ring Push Up
2
10 reps
3
Dip (Weighted)
1
1
2
12 reps
10 reps
8 reps
4
Bent Over Row (Barbell)
4
10 reps
5
Cambered Bar Bench Press
3
10 reps
6
Seated Row (Cable)
3
12 reps
7A
Incline Fly (Cable)
2
12 reps
7B
Rear Delt Row
2
12 reps
8
GHD Sit Up (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10 reps
2
Pull-Up (Weighted)
3
8 reps
3A
Chest Press (Machine)
3
12 reps
3B
Lat Pulldown (Neutral Grip)
3
12 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Dumbbell Row
3
12 reps
5A
Chest Fly (Cable)
3
12 reps
5B
Pullover (Dumbbell)
3
12 reps
6
GHD Sit Up (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
2
Ring Push Up
2
10 reps
3
Dip (Weighted)
1
1
2
12 reps
10 reps
8 reps
4
Bent Over Row (Barbell)
4
10 reps
5
Cambered Bar Bench Press
3
10 reps
6
Seated Row (Cable)
3
12 reps
7A
Incline Fly (Cable)
2
12 reps
7B
Rear Delt Row
2
12 reps
8
GHD Sit Up (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10 reps
2
Pull-Up (Weighted)
3
8 reps
3A
Chest Press (Machine)
3
12 reps
3B
Lat Pulldown (Neutral Grip)
3
12 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Dumbbell Row
3
12 reps
5A
Chest Fly (Cable)
3
12 reps
5B
Pullover (Dumbbell)
3
12 reps
6
GHD Sit Up (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
2
Ring Push Up
2
10 reps
3
Dip (Weighted)
1
1
2
12 reps
10 reps
8 reps
4
Bent Over Row (Barbell)
4
10 reps
5
Cambered Bar Bench Press
3
10 reps
6
Seated Row (Cable)
3
12 reps
7A
Incline Fly (Cable)
2
12 reps
7B
Rear Delt Row
2
12 reps
8
GHD Sit Up (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10 reps
2
Pull-Up (Weighted)
3
8 reps
3A
Chest Press (Machine)
3
12 reps
3B
Lat Pulldown (Neutral Grip)
3
12 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Dumbbell Row
3
12 reps
5A
Chest Fly (Cable)
3
12 reps
5B
Pullover (Dumbbell)
3
12 reps
6
GHD Sit Up (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
2
Ring Push Up
2
10 reps
3
Dip (Weighted)
1
1
2
12 reps
10 reps
8 reps
4
Bent Over Row (Barbell)
4
10 reps
5
Cambered Bar Bench Press
3
10 reps
6
Seated Row (Cable)
3
12 reps
7A
Incline Fly (Cable)
2
12 reps
7B
Rear Delt Row
2
12 reps
8
GHD Sit Up (Weighted)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
2
Lying Knee Drives
1
10 reps
3
Squat (Smith Machine)
3
10 reps
4
Heel Elevated Leg Press
3
10 reps
5
Leg Extension
3
12 reps
6
Hip Adductor (Machine)
2
12 reps
7A
Standing Calf Raise
3
15 reps
7B
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
2
Lying Knee Drives
1
10 reps
3
Leg Extension
3
12 reps
4
Belt Squat
3
10 reps
5
Seated Calf Raise
3
15 reps
6A
Hip Adductor (Machine)
3
12 reps
6B
Sissy Squat
2
12 reps
7
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
2
Lying Knee Drives
1
10 reps
3
Squat (Smith Machine)
3
10 reps
4
Heel Elevated Leg Press
3
10 reps
5
Leg Extension
3
12 reps
6
Hip Adductor (Machine)
2
12 reps
7A
Standing Calf Raise
3
15 reps
7B
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
2
Lying Knee Drives
1
10 reps
3
Leg Extension
3
12 reps
4
Belt Squat
3
10 reps
5
Seated Calf Raise
3
15 reps
6A
Hip Adductor (Machine)
3
12 reps
6B
Sissy Squat
2
12 reps
7
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
2
Lying Knee Drives
1
10 reps
3
Squat (Smith Machine)
3
10 reps
4
Heel Elevated Leg Press
3
10 reps
5
Leg Extension
3
12 reps
6
Hip Adductor (Machine)
2
12 reps
7A
Standing Calf Raise
3
15 reps
7B
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
2
Lying Knee Drives
1
10 reps
3
Leg Extension
3
12 reps
4
Belt Squat
3
10 reps
5
Seated Calf Raise
3
15 reps
6A
Hip Adductor (Machine)
3
12 reps
6B
Sissy Squat
2
12 reps
7
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
2
Lying Knee Drives
1
10 reps
3
Squat (Smith Machine)
3
10 reps
4
Heel Elevated Leg Press
3
10 reps
5
Leg Extension
3
12 reps
6
Hip Adductor (Machine)
2
12 reps
7A
Standing Calf Raise
3
15 reps
7B
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
2
Lying Knee Drives
1
10 reps
3
Leg Extension
3
12 reps
4
Belt Squat
3
10 reps
5
Seated Calf Raise
3
15 reps
6A
Hip Adductor (Machine)
3
12 reps
6B
Sissy Squat
2
12 reps
7
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
2
Lying Knee Drives
1
10 reps
3
Squat (Smith Machine)
3
10 reps
4
Heel Elevated Leg Press
3
10 reps
5
Leg Extension
3
12 reps
6
Hip Adductor (Machine)
2
12 reps
7A
Standing Calf Raise
3
15 reps
7B
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
2
Lying Knee Drives
1
10 reps
3
Leg Extension
3
12 reps
4
Belt Squat
3
10 reps
5
Seated Calf Raise
3
15 reps
6A
Hip Adductor (Machine)
3
12 reps
6B
Sissy Squat
2
12 reps
7
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
2
Lying Knee Drives
1
10 reps
3
Squat (Smith Machine)
3
10 reps
4
Heel Elevated Leg Press
3
10 reps
5
Leg Extension
3
12 reps
6
Hip Adductor (Machine)
2
12 reps
7A
Standing Calf Raise
3
15 reps
7B
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Walk
1
5 mins
2
Lying Knee Drives
1
10 reps
3
Leg Extension
3
12 reps
4
Belt Squat
3
10 reps
5
Seated Calf Raise
3
15 reps
6A
Hip Adductor (Machine)
3
12 reps
6B
Sissy Squat
2
12 reps
7
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
18-21 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
18-21 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
18-21 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
18-21 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
18-21 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
18-21 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
2A
Preacher Curl (Dumbbell)
3
11 reps
2B
Tricep Rope Push Down (Cable)
3
12 reps
3A
Lateral Raise (Cable)
3
15 reps
3B
Y Raise
3
12 reps
4A
Bicep Curl (Cable)
3
10 reps
4B
French Press
3
10 reps
5
Ab Rollout
3
12 reps
6
Stair Master
1
15-30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
2A
Hammer Curl
3
12 reps
2B
Tricep Rope Push Down (Cable)
3
12 reps
3A
Incline Curl (Dumbbell)
3
10 reps
3B
Overhead Tricep Extension (Cable)
3
12 reps
4A
Lateral Raise (Machine)
3
10 reps
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
5
Ab Rollout
3
12 reps
6
Dead Hang
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
2A
Preacher Curl (Dumbbell)
3
11 reps
2B
Tricep Rope Push Down (Cable)
3
12 reps
3A
Lateral Raise (Cable)
3
15 reps
3B
Y Raise
3
12 reps
4A
Bicep Curl (Cable)
3
10 reps
4B
French Press
3
10 reps
5
Ab Rollout
3
12 reps
6
Stair Master
1
15-30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
2A
Hammer Curl
3
12 reps
2B
Tricep Rope Push Down (Cable)
3
12 reps
3A
Incline Curl (Dumbbell)
3
10 reps
3B
Overhead Tricep Extension (Cable)
3
12 reps
4A
Lateral Raise (Machine)
3
10 reps
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
5
Ab Rollout
3
12 reps
6
Dead Hang
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
2A
Preacher Curl (Dumbbell)
3
11 reps
2B
Tricep Rope Push Down (Cable)
3
12 reps
3A
Lateral Raise (Cable)
3
15 reps
3B
Y Raise
3
12 reps
4A
Bicep Curl (Cable)
3
10 reps
4B
French Press
3
10 reps
5
Ab Rollout
3
12 reps
6
Stair Master
1
15-30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
2A
Hammer Curl
3
12 reps
2B
Tricep Rope Push Down (Cable)
3
12 reps
3A
Incline Curl (Dumbbell)
3
10 reps
3B
Overhead Tricep Extension (Cable)
3
12 reps
4A
Lateral Raise (Machine)
3
10 reps
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
5
Ab Rollout
3
12 reps
6
Dead Hang
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
2A
Preacher Curl (Dumbbell)
3
11 reps
2B
Tricep Rope Push Down (Cable)
3
12 reps
3A
Lateral Raise (Cable)
3
15 reps
3B
Y Raise
3
12 reps
4A
Bicep Curl (Cable)
3
10 reps
4B
French Press
3
10 reps
5
Ab Rollout
3
12 reps
6
Stair Master
1
15-30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
2A
Hammer Curl
3
12 reps
2B
Tricep Rope Push Down (Cable)
3
12 reps
3A
Incline Curl (Dumbbell)
3
10 reps
3B
Overhead Tricep Extension (Cable)
3
12 reps
4A
Lateral Raise (Machine)
3
10 reps
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
5
Ab Rollout
3
12 reps
6
Dead Hang
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
2A
Preacher Curl (Dumbbell)
3
11 reps
2B
Tricep Rope Push Down (Cable)
3
12 reps
3A
Lateral Raise (Cable)
3
15 reps
3B
Y Raise
3
12 reps
4A
Bicep Curl (Cable)
3
10 reps
4B
French Press
3
10 reps
5
Ab Rollout
3
12 reps
6
Stair Master
1
15-30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
2A
Hammer Curl
3
12 reps
2B
Tricep Rope Push Down (Cable)
3
12 reps
3A
Incline Curl (Dumbbell)
3
10 reps
3B
Overhead Tricep Extension (Cable)
3
12 reps
4A
Lateral Raise (Machine)
3
10 reps
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
5
Ab Rollout
3
12 reps
6
Dead Hang
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
2A
Preacher Curl (Dumbbell)
3
11 reps
2B
Tricep Rope Push Down (Cable)
3
12 reps
3A
Lateral Raise (Cable)
3
15 reps
3B
Y Raise
3
12 reps
4A
Bicep Curl (Cable)
3
10 reps
4B
French Press
3
10 reps
5
Ab Rollout
3
12 reps
6
Stair Master
1
15-30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
2A
Hammer Curl
3
12 reps
2B
Tricep Rope Push Down (Cable)
3
12 reps
3A
Incline Curl (Dumbbell)
3
10 reps
3B
Overhead Tricep Extension (Cable)
3
12 reps
4A
Lateral Raise (Machine)
3
10 reps
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
5
Ab Rollout
3
12 reps
6
Dead Hang
1
1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12 reps
2
Back Extension (Weighted)
3
12 reps
3
Stiff RDL (Dumbbell)
3
10 reps
4
Walking Lunge (Dumbbell)
2
12 reps
5
Hip Thrust (machine)
2
15 reps
6
Hamstring Curl
3
12 reps
7
Pallof Press
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
15 mins
2
Hip Abductor (Machine)
3
12 reps
3
Back Extension
3
12 reps
4
Stiff Leg Deadlift
3
10 reps
5
Reverse Lunge (Dumbbell)
2
10 reps
6
Single Leg Hip Thrust
2
10 reps
7
Single Leg Hamstring Curl
3
12 reps
8
Pallof Press
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12 reps
2
Back Extension (Weighted)
3
12 reps
3
Stiff RDL (Dumbbell)
3
10 reps
4
Walking Lunge (Dumbbell)
2
12 reps
5
Hip Thrust (machine)
2
15 reps
6
Hamstring Curl
3
12 reps
7
Pallof Press
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
15 mins
2
Hip Abductor (Machine)
3
12 reps
3
Back Extension
3
12 reps
4
Stiff Leg Deadlift
3
10 reps
5
Reverse Lunge (Dumbbell)
2
10 reps
6
Single Leg Hip Thrust
2
10 reps
7
Single Leg Hamstring Curl
3
12 reps
8
Pallof Press
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12 reps
2
Back Extension (Weighted)
3
12 reps
3
Stiff RDL (Dumbbell)
3
10 reps
4
Walking Lunge (Dumbbell)
2
12 reps
5
Hip Thrust (machine)
2
15 reps
6
Hamstring Curl
3
12 reps
7
Pallof Press
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
15 mins
2
Hip Abductor (Machine)
3
12 reps
3
Back Extension
3
12 reps
4
Stiff Leg Deadlift
3
10 reps
5
Reverse Lunge (Dumbbell)
2
10 reps
6
Single Leg Hip Thrust
2
10 reps
7
Single Leg Hamstring Curl
3
12 reps
8
Pallof Press
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12 reps
2
Back Extension (Weighted)
3
12 reps
3
Stiff RDL (Dumbbell)
3
10 reps
4
Walking Lunge (Dumbbell)
2
12 reps
5
Hip Thrust (machine)
2
15 reps
6
Hamstring Curl
3
12 reps
7
Pallof Press
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
15 mins
2
Hip Abductor (Machine)
3
12 reps
3
Back Extension
3
12 reps
4
Stiff Leg Deadlift
3
10 reps
5
Reverse Lunge (Dumbbell)
2
10 reps
6
Single Leg Hip Thrust
2
10 reps
7
Single Leg Hamstring Curl
3
12 reps
8
Pallof Press
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12 reps
2
Back Extension (Weighted)
3
12 reps
3
Stiff RDL (Dumbbell)
3
10 reps
4
Walking Lunge (Dumbbell)
2
12 reps
5
Hip Thrust (machine)
2
15 reps
6
Hamstring Curl
3
12 reps
7
Pallof Press
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
15 mins
2
Hip Abductor (Machine)
3
12 reps
3
Back Extension
3
12 reps
4
Stiff Leg Deadlift
3
10 reps
5
Reverse Lunge (Dumbbell)
2
10 reps
6
Single Leg Hip Thrust
2
10 reps
7
Single Leg Hamstring Curl
3
12 reps
8
Pallof Press
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12 reps
2
Back Extension (Weighted)
3
12 reps
3
Stiff RDL (Dumbbell)
3
10 reps
4
Walking Lunge (Dumbbell)
2
12 reps
5
Hip Thrust (machine)
2
15 reps
6
Hamstring Curl
3
12 reps
7
Pallof Press
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
15 mins
2
Hip Abductor (Machine)
3
12 reps
3
Back Extension
3
12 reps
4
Stiff Leg Deadlift
3
10 reps
5
Reverse Lunge (Dumbbell)
2
10 reps
6
Single Leg Hip Thrust
2
10 reps
7
Single Leg Hamstring Curl
3
12 reps
8
Pallof Press
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-30 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-30 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-30 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-30 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-30 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
19-22 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-30 mins
2
Mobility
1
1 reps
3A
Neck Curl
3
10 reps
3B
Neck Extension
3
10 reps
Week 1
1 / 12 Weeks
Day 1
1
Ring Push Up3 Sets
10 Reps
2
Pull-Up (Weighted)3 Sets
8 Reps
3A
Chest Press (Machine)3 Sets
12 Reps
3B
Lat Pulldown (Neutral Grip)3 Sets
12 Reps
4A
Incline Bench Press (Dumbbell)3 Sets
10 Reps
4B
Dumbbell Row3 Sets
12 Reps
5A
Chest Fly (Cable)3 Sets
12 Reps
5B
Pullover (Dumbbell)3 Sets
12 Reps
6
GHD Sit Up (Weighted)3 Sets
12-15 Reps
Day 4
1
Overhead Press (Machine)3 Sets
10 Reps
2A
Preacher Curl (Dumbbell)3 Sets
11 Reps
2B
Tricep Rope Push Down (Cable)3 Sets
12 Reps
3A
Lateral Raise (Cable)3 Sets
15 Reps
3B
Y Raise3 Sets
12 Reps
4A
Bicep Curl (Cable)3 Sets
10 Reps
4B
French Press3 Sets
10 Reps
5
Ab Rollout3 Sets
12 Reps
6
Stair Master1 Set
15-30 mins
Day 5
1
Hip Abductor (Machine)2 Sets
12 Reps
2
Back Extension (Weighted)3 Sets
12 Reps
3
Stiff RDL (Dumbbell)3 Sets
10 Reps
4
Walking Lunge (Dumbbell)2 Sets
12 Reps
5
Hip Thrust (machine)2 Sets
15 Reps
6
Hamstring Curl3 Sets
12 Reps
7
Pallof Press3 Sets
10 Reps
Day 3
1
Jog1 Set
19-22 mins
2
Mobility1 Set
1 Reps
3A
Neck Curl3 Sets
10 Reps
3B
Neck Extension3 Sets
10 Reps
Day 6
1
Jog1 Set
19-22 mins
2
Mobility1 Set
1 Reps
3A
Neck Curl3 Sets
10 Reps
3B
Neck Extension3 Sets
10 Reps
Day 2
1
Backwards Walk1 Set
5 mins
2
Lying Knee Drives1 Set
10 Reps
3
Squat (Smith Machine)3 Sets
10 Reps
4
Heel Elevated Leg Press3 Sets
10 Reps
5
Leg Extension3 Sets
12 Reps
6
Hip Adductor (Machine)2 Sets
12 Reps
7A
Standing Calf Raise3 Sets
15 Reps
7B
Hanging Leg Raise3 Sets
15 Reps