logo
BoostcampPNG

Dovahkiin Gains

by Ty
2 athletes joined

Program Description

Gain the strength to slay Alduin and the physique the pull Serana

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 29, 2024 05:54
  • Last Edited
    May 08, 2024 02:26
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
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 Up
3 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 Row
3 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 Raise
3 Sets
12 Reps
4A
Bicep Curl (Cable)
3 Sets
10 Reps
4B
French Press
3 Sets
10 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Stair Master
1 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 Curl
3 Sets
12 Reps
7
Pallof Press
3 Sets
10 Reps
Day 3
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 6
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Squat (Smith Machine)
3 Sets
10 Reps
4
Heel Elevated Leg Press
3 Sets
10 Reps
5
Leg Extension
3 Sets
12 Reps
6
Hip Adductor (Machine)
2 Sets
12 Reps
7A
Standing Calf Raise
3 Sets
15 Reps
7B
Hanging Leg Raise
3 Sets
15 Reps