logo
BoostcampPNG

Milan’s Program

by

Program Description

Build mode, lose weight

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 19, 2025 06:49
  • Last Edited
    Feb 06, 2025 01:57
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
15 reps
-
2
Sumo Squat
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Cable Glute Press Down
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Cable Glute Press Down
3
15 reps
-
5
Leg Press
3
-
6
Sumo Squat
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Glute Kickback (Cable)
4
15 reps
-
3
Romanian Deadlift (Dumbbell)
4
15 reps
-
4
Lat Pulldown
4
15 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Dead Bug
3
10 reps
-
7
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bicycle Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Chest Press (Machine)
4
15 reps
-
4
Seated Row (Machine)
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Tricep Extension (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Shoulder Press (Machine)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Seated Row (Machine)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
30 mins
10 mins
RPE 6
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Walk
1 Set
1 Set
30 mins
10 mins
@6
@10
Day 3
1
Walk
1 Set
1 Set
30 mins
10 mins
@6
@10
Day 5
1
Walk
1 Set
1 Set
30 mins
10 mins
@6
@10
Day 7
1
Walk
1 Set
1 Set
30 mins
10 mins
@6
@10
Day 2
1
Leg Extension
3 Sets
15 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
3
Glute Kickback (Cable)
3 Sets
15 Reps
-
4
Cable Glute Press Down
3 Sets
15 Reps
-
5
Leg Press
3 Sets
-
6
Sumo Squat
3 Sets
-
Day 4
1
Leg Curl
3 Sets
15 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Hip Thrust (Dumbbell)
3 Sets
10 Reps
-
5
Dead Bug
3 Sets
10 Reps
-
6
Bicycle Crunch
3 Sets
10 Reps
-
Day 6
1
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
2
Shoulder Press (Machine)
3 Sets
15 Reps
-
3
Chest Press (Machine)
3 Sets
15 Reps
-
4
Seated Row (Machine)
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
15 Reps
-