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BoostcampPNG

Full body strength building program

by Bee B.
2 athletes joined
5.0
(1 rating)

Program Description

Full body strength gain

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 07, 2024 05:06
  • Last Edited
    May 27, 2024 02:57
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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
Incline Treadmill
1
15 mins
-
2
World's Greatest Stretch
1
4 reps
-
3
Run
1
5 mins
-
4
Arm Circle
2
10 reps
-
5
Lying Leg Raise
3
2 reps
-
6
Glute Bridge (Bodyweight)
3
5 reps
-
7
Russian Twist
3
6 reps
-
8
Oblique Crunch
3
6 reps
-
9
Farmer's Walk (Weighted)
1
2 reps
-
10
Push Up (Incline)
3
6 reps
-
11A
Bench Press (Barbell)
3
12 reps
-
11B
Sumo Squat
1
8 reps
-
11C
Wide Grip Lat Pulldown
1
6 reps
-
11D
Chest Press (Machine)
1
5 reps
-
12
Chest Fly (Dumbbell)
3
6 reps
-
13
Stairmaster
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
World's Greatest Stretch
1
4 reps
-
3
Run
1
5 mins
-
4
Arm Circle
2
10 reps
-
5
Lying Leg Raise
3
2 reps
-
6
Glute Bridge (Bodyweight)
3
5 reps
-
7
Russian Twist
3
6 reps
-
8
Oblique Crunch
3
6 reps
-
9
Farmer's Walk (Weighted)
1
2 reps
-
10
Push Up (Incline)
3
6 reps
-
11A
Bench Press (Barbell)
3
12 reps
-
11B
Sumo Squat
1
8 reps
-
11C
Wide Grip Lat Pulldown
1
6 reps
-
11D
Chest Press (Machine)
1
5 reps
-
12
Chest Fly (Dumbbell)
3
6 reps
-
13
Stairmaster
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
World's Greatest Stretch
1
4 reps
-
3
Run
1
5 mins
-
4
Arm Circle
2
10 reps
-
5
Lying Leg Raise
3
2 reps
-
6
Glute Bridge (Bodyweight)
3
5 reps
-
7
Russian Twist
3
6 reps
-
8
Oblique Crunch
3
6 reps
-
9
Farmer's Walk (Weighted)
1
2 reps
-
10
Push Up (Incline)
3
6 reps
-
11A
Bench Press (Barbell)
3
12 reps
-
11B
Sumo Squat
1
8 reps
-
11C
Wide Grip Lat Pulldown
1
6 reps
-
11D
Chest Press (Machine)
1
5 reps
-
12
Chest Fly (Dumbbell)
3
6 reps
-
13
Stairmaster
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
World's Greatest Stretch
1
4 reps
-
3
Run
1
5 mins
-
4
Arm Circle
2
10 reps
-
5
Lying Leg Raise
3
2 reps
-
6
Glute Bridge (Bodyweight)
3
5 reps
-
7
Russian Twist
3
6 reps
-
8
Oblique Crunch
3
6 reps
-
9
Farmer's Walk (Weighted)
1
2 reps
-
10
Push Up (Incline)
3
6 reps
-
11A
Bench Press (Barbell)
3
12 reps
-
11B
Sumo Squat
1
8 reps
-
11C
Wide Grip Lat Pulldown
1
6 reps
-
11D
Chest Press (Machine)
1
5 reps
-
12
Chest Fly (Dumbbell)
3
6 reps
-
13
Stairmaster
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
World's Greatest Stretch
1
4 reps
-
3
Run
1
5 mins
-
4
Arm Circle
2
10 reps
-
5
Lying Leg Raise
3
2 reps
-
6
Glute Bridge (Bodyweight)
3
5 reps
-
7
Russian Twist
3
6 reps
-
8
Oblique Crunch
3
6 reps
-
9
Farmer's Walk (Weighted)
1
2 reps
-
10
Push Up (Incline)
3
6 reps
-
11A
Bench Press (Barbell)
3
12 reps
-
11B
Sumo Squat
1
8 reps
-
11C
Wide Grip Lat Pulldown
1
6 reps
-
11D
Chest Press (Machine)
1
5 reps
-
12
Chest Fly (Dumbbell)
3
6 reps
-
13
Stairmaster
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
World's Greatest Stretch
1
4 reps
-
3
Run
1
5 mins
-
4
Arm Circle
2
10 reps
-
5
Lying Leg Raise
3
2 reps
-
6
Glute Bridge (Bodyweight)
3
5 reps
-
7
Russian Twist
3
6 reps
-
8
Oblique Crunch
3
6 reps
-
9
Farmer's Walk (Weighted)
1
2 reps
-
10
Push Up (Incline)
3
6 reps
-
11A
Bench Press (Barbell)
3
12 reps
-
11B
Sumo Squat
1
8 reps
-
11C
Wide Grip Lat Pulldown
1
6 reps
-
11D
Chest Press (Machine)
1
5 reps
-
12
Chest Fly (Dumbbell)
3
6 reps
-
13
Stairmaster
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
World's Greatest Stretch
1
4 reps
-
3
Run
1
5 mins
-
4
Arm Circle
2
10 reps
-
5
Lying Leg Raise
3
2 reps
-
6
Glute Bridge (Bodyweight)
3
5 reps
-
7
Russian Twist
3
6 reps
-
8
Oblique Crunch
3
6 reps
-
9
Farmer's Walk (Weighted)
1
2 reps
-
10
Push Up (Incline)
3
6 reps
-
11A
Bench Press (Barbell)
3
12 reps
-
11B
Sumo Squat
1
8 reps
-
11C
Wide Grip Lat Pulldown
1
6 reps
-
11D
Chest Press (Machine)
1
5 reps
-
12
Chest Fly (Dumbbell)
3
6 reps
-
13
Stairmaster
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
World's Greatest Stretch
1
4 reps
-
3
Run
1
5 mins
-
4
Arm Circle
2
10 reps
-
5
Lying Leg Raise
3
2 reps
-
6
Glute Bridge (Bodyweight)
3
5 reps
-
7
Russian Twist
3
6 reps
-
8
Oblique Crunch
3
6 reps
-
9
Farmer's Walk (Weighted)
1
2 reps
-
10
Push Up (Incline)
3
6 reps
-
11A
Bench Press (Barbell)
3
12 reps
-
11B
Sumo Squat
1
8 reps
-
11C
Wide Grip Lat Pulldown
1
6 reps
-
11D
Chest Press (Machine)
1
5 reps
-
12
Chest Fly (Dumbbell)
3
6 reps
-
13
Stairmaster
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
World's Greatest Stretch
1
4 reps
-
3
Run
1
5 mins
-
4
Arm Circle
2
10 reps
-
5
Lying Leg Raise
3
2 reps
-
6
Glute Bridge (Bodyweight)
3
5 reps
-
7
Russian Twist
3
6 reps
-
8
Oblique Crunch
3
6 reps
-
9
Farmer's Walk (Weighted)
1
2 reps
-
10
Push Up (Incline)
3
6 reps
-
11A
Bench Press (Barbell)
3
12 reps
-
11B
Sumo Squat
1
8 reps
-
11C
Wide Grip Lat Pulldown
1
6 reps
-
11D
Chest Press (Machine)
1
5 reps
-
12
Chest Fly (Dumbbell)
3
6 reps
-
13
Stairmaster
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
World's Greatest Stretch
1
4 reps
-
3
Run
1
5 mins
-
4
Arm Circle
2
10 reps
-
5
Lying Leg Raise
3
2 reps
-
6
Glute Bridge (Bodyweight)
3
5 reps
-
7
Russian Twist
3
6 reps
-
8
Oblique Crunch
3
6 reps
-
9
Farmer's Walk (Weighted)
1
2 reps
-
10
Push Up (Incline)
3
6 reps
-
11A
Bench Press (Barbell)
3
12 reps
-
11B
Sumo Squat
1
8 reps
-
11C
Wide Grip Lat Pulldown
1
6 reps
-
11D
Chest Press (Machine)
1
5 reps
-
12
Chest Fly (Dumbbell)
3
6 reps
-
13
Stairmaster
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
World's Greatest Stretch
1
4 reps
-
3
Run
1
5 mins
-
4
Arm Circle
2
10 reps
-
5
Lying Leg Raise
3
2 reps
-
6
Glute Bridge (Bodyweight)
3
5 reps
-
7
Russian Twist
3
6 reps
-
8
Oblique Crunch
3
6 reps
-
9
Farmer's Walk (Weighted)
1
2 reps
-
10
Push Up (Incline)
3
6 reps
-
11A
Bench Press (Barbell)
3
12 reps
-
11B
Sumo Squat
1
8 reps
-
11C
Wide Grip Lat Pulldown
1
6 reps
-
11D
Chest Press (Machine)
1
5 reps
-
12
Chest Fly (Dumbbell)
3
6 reps
-
13
Stairmaster
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
World's Greatest Stretch
1
4 reps
-
3
Run
1
5 mins
-
4
Arm Circle
2
10 reps
-
5
Lying Leg Raise
3
2 reps
-
6
Glute Bridge (Bodyweight)
3
5 reps
-
7
Russian Twist
3
6 reps
-
8
Oblique Crunch
3
6 reps
-
9
Farmer's Walk (Weighted)
1
2 reps
-
10
Push Up (Incline)
3
6 reps
-
11A
Bench Press (Barbell)
3
12 reps
-
11B
Sumo Squat
1
8 reps
-
11C
Wide Grip Lat Pulldown
1
6 reps
-
11D
Chest Press (Machine)
1
5 reps
-
12
Chest Fly (Dumbbell)
3
6 reps
-
13
Stairmaster
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Dead Bug Stretch
2
10 reps
-
3
Sit Up
1
-
4
Reverse Plank
3
1 mins
-
5
Pogo Jump
3
5 reps
-
6
Squat (Bodyweight)
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
8
Split Squat (Dumbbell)
3
6 reps
-
9
Lunge (Dumbbell)
3
8 reps
-
10
Reverse Lunge (Dumbbell)
3
8 reps
-
11
Squat (Paused)
3
5 reps
-
12
Leg Press
3
3 reps
-
13
Leg Extension
3
5 reps
-
14
Leg Curl
3
5 reps
-
15
Hip Abductor (Machine)
3
5 reps
-
16
Jumping Jack
3
10 reps
-
17
Straight Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Dead Bug Stretch
2
10 reps
-
3
Sit Up
1
-
4
Reverse Plank
3
1 mins
-
5
Pogo Jump
3
5 reps
-
6
Squat (Bodyweight)
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
8
Split Squat (Dumbbell)
3
6 reps
-
9
Lunge (Dumbbell)
3
8 reps
-
10
Reverse Lunge (Dumbbell)
3
8 reps
-
11
Squat (Paused)
3
5 reps
-
12
Leg Press
3
3 reps
-
13
Leg Extension
3
5 reps
-
14
Leg Curl
3
5 reps
-
15
Hip Abductor (Machine)
3
5 reps
-
16
Jumping Jack
3
10 reps
-
17
Straight Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Dead Bug Stretch
2
10 reps
-
3
Sit Up
1
-
4
Reverse Plank
3
1 mins
-
5
Pogo Jump
3
5 reps
-
6
Squat (Bodyweight)
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
8
Split Squat (Dumbbell)
3
6 reps
-
9
Lunge (Dumbbell)
3
8 reps
-
10
Reverse Lunge (Dumbbell)
3
8 reps
-
11
Squat (Paused)
3
5 reps
-
12
Leg Press
3
3 reps
-
13
Leg Extension
3
5 reps
-
14
Leg Curl
3
5 reps
-
15
Hip Abductor (Machine)
3
5 reps
-
16
Jumping Jack
3
10 reps
-
17
Straight Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Dead Bug Stretch
2
10 reps
-
3
Sit Up
1
-
4
Reverse Plank
3
1 mins
-
5
Pogo Jump
3
5 reps
-
6
Squat (Bodyweight)
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
8
Split Squat (Dumbbell)
3
6 reps
-
9
Lunge (Dumbbell)
3
8 reps
-
10
Reverse Lunge (Dumbbell)
3
8 reps
-
11
Squat (Paused)
3
5 reps
-
12
Leg Press
3
3 reps
-
13
Leg Extension
3
5 reps
-
14
Leg Curl
3
5 reps
-
15
Hip Abductor (Machine)
3
5 reps
-
16
Jumping Jack
3
10 reps
-
17
Straight Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Dead Bug Stretch
2
10 reps
-
3
Sit Up
1
-
4
Reverse Plank
3
1 mins
-
5
Pogo Jump
3
5 reps
-
6
Squat (Bodyweight)
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
8
Split Squat (Dumbbell)
3
6 reps
-
9
Lunge (Dumbbell)
3
8 reps
-
10
Reverse Lunge (Dumbbell)
3
8 reps
-
11
Squat (Paused)
3
5 reps
-
12
Leg Press
3
3 reps
-
13
Leg Extension
3
5 reps
-
14
Leg Curl
3
5 reps
-
15
Hip Abductor (Machine)
3
5 reps
-
16
Jumping Jack
3
10 reps
-
17
Straight Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Dead Bug Stretch
2
10 reps
-
3
Sit Up
1
-
4
Reverse Plank
3
1 mins
-
5
Pogo Jump
3
5 reps
-
6
Squat (Bodyweight)
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
8
Split Squat (Dumbbell)
3
6 reps
-
9
Lunge (Dumbbell)
3
8 reps
-
10
Reverse Lunge (Dumbbell)
3
8 reps
-
11
Squat (Paused)
3
5 reps
-
12
Leg Press
3
3 reps
-
13
Leg Extension
3
5 reps
-
14
Leg Curl
3
5 reps
-
15
Hip Abductor (Machine)
3
5 reps
-
16
Jumping Jack
3
10 reps
-
17
Straight Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Dead Bug Stretch
2
10 reps
-
3
Sit Up
1
-
4
Reverse Plank
3
1 mins
-
5
Pogo Jump
3
5 reps
-
6
Squat (Bodyweight)
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
8
Split Squat (Dumbbell)
3
6 reps
-
9
Lunge (Dumbbell)
3
8 reps
-
10
Reverse Lunge (Dumbbell)
3
8 reps
-
11
Squat (Paused)
3
5 reps
-
12
Leg Press
3
3 reps
-
13
Leg Extension
3
5 reps
-
14
Leg Curl
3
5 reps
-
15
Hip Abductor (Machine)
3
5 reps
-
16
Jumping Jack
3
10 reps
-
17
Straight Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Dead Bug Stretch
2
10 reps
-
3
Sit Up
1
-
4
Reverse Plank
3
1 mins
-
5
Pogo Jump
3
5 reps
-
6
Squat (Bodyweight)
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
8
Split Squat (Dumbbell)
3
6 reps
-
9
Lunge (Dumbbell)
3
8 reps
-
10
Reverse Lunge (Dumbbell)
3
8 reps
-
11
Squat (Paused)
3
5 reps
-
12
Leg Press
3
3 reps
-
13
Leg Extension
3
5 reps
-
14
Leg Curl
3
5 reps
-
15
Hip Abductor (Machine)
3
5 reps
-
16
Jumping Jack
3
10 reps
-
17
Straight Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Dead Bug Stretch
2
10 reps
-
3
Sit Up
1
-
4
Reverse Plank
3
1 mins
-
5
Pogo Jump
3
5 reps
-
6
Squat (Bodyweight)
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
8
Split Squat (Dumbbell)
3
6 reps
-
9
Lunge (Dumbbell)
3
8 reps
-
10
Reverse Lunge (Dumbbell)
3
8 reps
-
11
Squat (Paused)
3
5 reps
-
12
Leg Press
3
3 reps
-
13
Leg Extension
3
5 reps
-
14
Leg Curl
3
5 reps
-
15
Hip Abductor (Machine)
3
5 reps
-
16
Jumping Jack
3
10 reps
-
17
Straight Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Dead Bug Stretch
2
10 reps
-
3
Sit Up
1
-
4
Reverse Plank
3
1 mins
-
5
Pogo Jump
3
5 reps
-
6
Squat (Bodyweight)
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
8
Split Squat (Dumbbell)
3
6 reps
-
9
Lunge (Dumbbell)
3
8 reps
-
10
Reverse Lunge (Dumbbell)
3
8 reps
-
11
Squat (Paused)
3
5 reps
-
12
Leg Press
3
3 reps
-
13
Leg Extension
3
5 reps
-
14
Leg Curl
3
5 reps
-
15
Hip Abductor (Machine)
3
5 reps
-
16
Jumping Jack
3
10 reps
-
17
Straight Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Dead Bug Stretch
2
10 reps
-
3
Sit Up
1
-
4
Reverse Plank
3
1 mins
-
5
Pogo Jump
3
5 reps
-
6
Squat (Bodyweight)
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
8
Split Squat (Dumbbell)
3
6 reps
-
9
Lunge (Dumbbell)
3
8 reps
-
10
Reverse Lunge (Dumbbell)
3
8 reps
-
11
Squat (Paused)
3
5 reps
-
12
Leg Press
3
3 reps
-
13
Leg Extension
3
5 reps
-
14
Leg Curl
3
5 reps
-
15
Hip Abductor (Machine)
3
5 reps
-
16
Jumping Jack
3
10 reps
-
17
Straight Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Dead Bug Stretch
2
10 reps
-
3
Sit Up
1
-
4
Reverse Plank
3
1 mins
-
5
Pogo Jump
3
5 reps
-
6
Squat (Bodyweight)
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
8
Split Squat (Dumbbell)
3
6 reps
-
9
Lunge (Dumbbell)
3
8 reps
-
10
Reverse Lunge (Dumbbell)
3
8 reps
-
11
Squat (Paused)
3
5 reps
-
12
Leg Press
3
3 reps
-
13
Leg Extension
3
5 reps
-
14
Leg Curl
3
5 reps
-
15
Hip Abductor (Machine)
3
5 reps
-
16
Jumping Jack
3
10 reps
-
17
Straight Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Yoga
2
-
3
Side Plank
1
1 mins
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
5 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
9
Tricep Extension (Machine)
3
8 reps
-
10
Bicep Curl (Barbell)
3
3 reps
-
11
Alternating Dumbbell Curl
1
-
12
Lateral Raise (Dumbbell)
1
-
13
One Arm Lateral Raise (Dumbbell)
1
-
14
Seated Overhead Press (Dumbbell)
1
-
15
Front Raise
1
-
16
Seated Overhead Press (Dumbbell)
1
-
17
Incline Bench Press (Dumbbell)
1
-
18
Push Up
1
-
19
Jump Rope
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Yoga
2
-
3
Side Plank
1
1 mins
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
5 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
9
Tricep Extension (Machine)
3
8 reps
-
10
Bicep Curl (Barbell)
3
3 reps
-
11
Alternating Dumbbell Curl
1
-
12
Lateral Raise (Dumbbell)
1
-
13
One Arm Lateral Raise (Dumbbell)
1
-
14
Seated Overhead Press (Dumbbell)
1
-
15
Front Raise
1
-
16
Seated Overhead Press (Dumbbell)
1
-
17
Incline Bench Press (Dumbbell)
1
-
18
Push Up
1
-
19
Jump Rope
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Yoga
2
-
3
Side Plank
1
1 mins
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
5 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
9
Tricep Extension (Machine)
3
8 reps
-
10
Bicep Curl (Barbell)
3
3 reps
-
11
Alternating Dumbbell Curl
1
-
12
Lateral Raise (Dumbbell)
1
-
13
One Arm Lateral Raise (Dumbbell)
1
-
14
Seated Overhead Press (Dumbbell)
1
-
15
Front Raise
1
-
16
Seated Overhead Press (Dumbbell)
1
-
17
Incline Bench Press (Dumbbell)
1
-
18
Push Up
1
-
19
Jump Rope
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Yoga
2
-
3
Side Plank
1
1 mins
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
5 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
9
Tricep Extension (Machine)
3
8 reps
-
10
Bicep Curl (Barbell)
3
3 reps
-
11
Alternating Dumbbell Curl
1
-
12
Lateral Raise (Dumbbell)
1
-
13
One Arm Lateral Raise (Dumbbell)
1
-
14
Seated Overhead Press (Dumbbell)
1
-
15
Front Raise
1
-
16
Seated Overhead Press (Dumbbell)
1
-
17
Incline Bench Press (Dumbbell)
1
-
18
Push Up
1
-
19
Jump Rope
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Yoga
2
-
3
Side Plank
1
1 mins
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
5 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
9
Tricep Extension (Machine)
3
8 reps
-
10
Bicep Curl (Barbell)
3
3 reps
-
11
Alternating Dumbbell Curl
1
-
12
Lateral Raise (Dumbbell)
1
-
13
One Arm Lateral Raise (Dumbbell)
1
-
14
Seated Overhead Press (Dumbbell)
1
-
15
Front Raise
1
-
16
Seated Overhead Press (Dumbbell)
1
-
17
Incline Bench Press (Dumbbell)
1
-
18
Push Up
1
-
19
Jump Rope
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Yoga
2
-
3
Side Plank
1
1 mins
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
5 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
9
Tricep Extension (Machine)
3
8 reps
-
10
Bicep Curl (Barbell)
3
3 reps
-
11
Alternating Dumbbell Curl
1
-
12
Lateral Raise (Dumbbell)
1
-
13
One Arm Lateral Raise (Dumbbell)
1
-
14
Seated Overhead Press (Dumbbell)
1
-
15
Front Raise
1
-
16
Seated Overhead Press (Dumbbell)
1
-
17
Incline Bench Press (Dumbbell)
1
-
18
Push Up
1
-
19
Jump Rope
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Yoga
2
-
3
Side Plank
1
1 mins
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
5 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
9
Tricep Extension (Machine)
3
8 reps
-
10
Bicep Curl (Barbell)
3
3 reps
-
11
Alternating Dumbbell Curl
1
-
12
Lateral Raise (Dumbbell)
1
-
13
One Arm Lateral Raise (Dumbbell)
1
-
14
Seated Overhead Press (Dumbbell)
1
-
15
Front Raise
1
-
16
Seated Overhead Press (Dumbbell)
1
-
17
Incline Bench Press (Dumbbell)
1
-
18
Push Up
1
-
19
Jump Rope
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Yoga
2
-
3
Side Plank
1
1 mins
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
5 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
9
Tricep Extension (Machine)
3
8 reps
-
10
Bicep Curl (Barbell)
3
3 reps
-
11
Alternating Dumbbell Curl
1
-
12
Lateral Raise (Dumbbell)
1
-
13
One Arm Lateral Raise (Dumbbell)
1
-
14
Seated Overhead Press (Dumbbell)
1
-
15
Front Raise
1
-
16
Seated Overhead Press (Dumbbell)
1
-
17
Incline Bench Press (Dumbbell)
1
-
18
Push Up
1
-
19
Jump Rope
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Yoga
2
-
3
Side Plank
1
1 mins
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
5 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
9
Tricep Extension (Machine)
3
8 reps
-
10
Bicep Curl (Barbell)
3
3 reps
-
11
Alternating Dumbbell Curl
1
-
12
Lateral Raise (Dumbbell)
1
-
13
One Arm Lateral Raise (Dumbbell)
1
-
14
Seated Overhead Press (Dumbbell)
1
-
15
Front Raise
1
-
16
Seated Overhead Press (Dumbbell)
1
-
17
Incline Bench Press (Dumbbell)
1
-
18
Push Up
1
-
19
Jump Rope
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Yoga
2
-
3
Side Plank
1
1 mins
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
5 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
9
Tricep Extension (Machine)
3
8 reps
-
10
Bicep Curl (Barbell)
3
3 reps
-
11
Alternating Dumbbell Curl
1
-
12
Lateral Raise (Dumbbell)
1
-
13
One Arm Lateral Raise (Dumbbell)
1
-
14
Seated Overhead Press (Dumbbell)
1
-
15
Front Raise
1
-
16
Seated Overhead Press (Dumbbell)
1
-
17
Incline Bench Press (Dumbbell)
1
-
18
Push Up
1
-
19
Jump Rope
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Yoga
2
-
3
Side Plank
1
1 mins
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
5 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
9
Tricep Extension (Machine)
3
8 reps
-
10
Bicep Curl (Barbell)
3
3 reps
-
11
Alternating Dumbbell Curl
1
-
12
Lateral Raise (Dumbbell)
1
-
13
One Arm Lateral Raise (Dumbbell)
1
-
14
Seated Overhead Press (Dumbbell)
1
-
15
Front Raise
1
-
16
Seated Overhead Press (Dumbbell)
1
-
17
Incline Bench Press (Dumbbell)
1
-
18
Push Up
1
-
19
Jump Rope
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Yoga
2
-
3
Side Plank
1
1 mins
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
5 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
9
Tricep Extension (Machine)
3
8 reps
-
10
Bicep Curl (Barbell)
3
3 reps
-
11
Alternating Dumbbell Curl
1
-
12
Lateral Raise (Dumbbell)
1
-
13
One Arm Lateral Raise (Dumbbell)
1
-
14
Seated Overhead Press (Dumbbell)
1
-
15
Front Raise
1
-
16
Seated Overhead Press (Dumbbell)
1
-
17
Incline Bench Press (Dumbbell)
1
-
18
Push Up
1
-
19
Jump Rope
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
-
2
Wall Sit
1
-
3
Squat (Bodyweight)
1
-
4
Single Arm Row (Dumbbell)
1
-
5
Hip Thrust (Barbell)
1
-
6
Face Pull
1
-
7
Alternating Dumbbell Curl
1
-
8
Lateral Raise (Cable)
1
-
9
Chest Fly (Dumbbell)
1
-
10
One Arm Lateral Raise (Dumbbell)
1
-
11
Standing Shoulder Press (Dumbbell)
1
-
12
Lateral Lunge (Weighted)
1
-
13
Stairmaster
1
-
14
Squat (Barbell)
1
-
15
Romanian Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
-
2
Wall Sit
1
-
3
Squat (Bodyweight)
1
-
4
Single Arm Row (Dumbbell)
1
-
5
Hip Thrust (Barbell)
1
-
6
Face Pull
1
-
7
Alternating Dumbbell Curl
1
-
8
Lateral Raise (Cable)
1
-
9
Chest Fly (Dumbbell)
1
-
10
One Arm Lateral Raise (Dumbbell)
1
-
11
Standing Shoulder Press (Dumbbell)
1
-
12
Lateral Lunge (Weighted)
1
-
13
Stairmaster
1
-
14
Squat (Barbell)
1
-
15
Romanian Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
-
2
Wall Sit
1
-
3
Squat (Bodyweight)
1
-
4
Single Arm Row (Dumbbell)
1
-
5
Hip Thrust (Barbell)
1
-
6
Face Pull
1
-
7
Alternating Dumbbell Curl
1
-
8
Lateral Raise (Cable)
1
-
9
Chest Fly (Dumbbell)
1
-
10
One Arm Lateral Raise (Dumbbell)
1
-
11
Standing Shoulder Press (Dumbbell)
1
-
12
Lateral Lunge (Weighted)
1
-
13
Stairmaster
1
-
14
Squat (Barbell)
1
-
15
Romanian Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
-
2
Wall Sit
1
-
3
Squat (Bodyweight)
1
-
4
Single Arm Row (Dumbbell)
1
-
5
Hip Thrust (Barbell)
1
-
6
Face Pull
1
-
7
Alternating Dumbbell Curl
1
-
8
Lateral Raise (Cable)
1
-
9
Chest Fly (Dumbbell)
1
-
10
One Arm Lateral Raise (Dumbbell)
1
-
11
Standing Shoulder Press (Dumbbell)
1
-
12
Lateral Lunge (Weighted)
1
-
13
Stairmaster
1
-
14
Squat (Barbell)
1
-
15
Romanian Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
-
2
Wall Sit
1
-
3
Squat (Bodyweight)
1
-
4
Single Arm Row (Dumbbell)
1
-
5
Hip Thrust (Barbell)
1
-
6
Face Pull
1
-
7
Alternating Dumbbell Curl
1
-
8
Lateral Raise (Cable)
1
-
9
Chest Fly (Dumbbell)
1
-
10
One Arm Lateral Raise (Dumbbell)
1
-
11
Standing Shoulder Press (Dumbbell)
1
-
12
Lateral Lunge (Weighted)
1
-
13
Stairmaster
1
-
14
Squat (Barbell)
1
-
15
Romanian Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
-
2
Wall Sit
1
-
3
Squat (Bodyweight)
1
-
4
Single Arm Row (Dumbbell)
1
-
5
Hip Thrust (Barbell)
1
-
6
Face Pull
1
-
7
Alternating Dumbbell Curl
1
-
8
Lateral Raise (Cable)
1
-
9
Chest Fly (Dumbbell)
1
-
10
One Arm Lateral Raise (Dumbbell)
1
-
11
Standing Shoulder Press (Dumbbell)
1
-
12
Lateral Lunge (Weighted)
1
-
13
Stairmaster
1
-
14
Squat (Barbell)
1
-
15
Romanian Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
-
2
Wall Sit
1
-
3
Squat (Bodyweight)
1
-
4
Single Arm Row (Dumbbell)
1
-
5
Hip Thrust (Barbell)
1
-
6
Face Pull
1
-
7
Alternating Dumbbell Curl
1
-
8
Lateral Raise (Cable)
1
-
9
Chest Fly (Dumbbell)
1
-
10
One Arm Lateral Raise (Dumbbell)
1
-
11
Standing Shoulder Press (Dumbbell)
1
-
12
Lateral Lunge (Weighted)
1
-
13
Stairmaster
1
-
14
Squat (Barbell)
1
-
15
Romanian Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
-
2
Wall Sit
1
-
3
Squat (Bodyweight)
1
-
4
Single Arm Row (Dumbbell)
1
-
5
Hip Thrust (Barbell)
1
-
6
Face Pull
1
-
7
Alternating Dumbbell Curl
1
-
8
Lateral Raise (Cable)
1
-
9
Chest Fly (Dumbbell)
1
-
10
One Arm Lateral Raise (Dumbbell)
1
-
11
Standing Shoulder Press (Dumbbell)
1
-
12
Lateral Lunge (Weighted)
1
-
13
Stairmaster
1
-
14
Squat (Barbell)
1
-
15
Romanian Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
-
2
Wall Sit
1
-
3
Squat (Bodyweight)
1
-
4
Single Arm Row (Dumbbell)
1
-
5
Hip Thrust (Barbell)
1
-
6
Face Pull
1
-
7
Alternating Dumbbell Curl
1
-
8
Lateral Raise (Cable)
1
-
9
Chest Fly (Dumbbell)
1
-
10
One Arm Lateral Raise (Dumbbell)
1
-
11
Standing Shoulder Press (Dumbbell)
1
-
12
Lateral Lunge (Weighted)
1
-
13
Stairmaster
1
-
14
Squat (Barbell)
1
-
15
Romanian Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
-
2
Wall Sit
1
-
3
Squat (Bodyweight)
1
-
4
Single Arm Row (Dumbbell)
1
-
5
Hip Thrust (Barbell)
1
-
6
Face Pull
1
-
7
Alternating Dumbbell Curl
1
-
8
Lateral Raise (Cable)
1
-
9
Chest Fly (Dumbbell)
1
-
10
One Arm Lateral Raise (Dumbbell)
1
-
11
Standing Shoulder Press (Dumbbell)
1
-
12
Lateral Lunge (Weighted)
1
-
13
Stairmaster
1
-
14
Squat (Barbell)
1
-
15
Romanian Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
-
2
Wall Sit
1
-
3
Squat (Bodyweight)
1
-
4
Single Arm Row (Dumbbell)
1
-
5
Hip Thrust (Barbell)
1
-
6
Face Pull
1
-
7
Alternating Dumbbell Curl
1
-
8
Lateral Raise (Cable)
1
-
9
Chest Fly (Dumbbell)
1
-
10
One Arm Lateral Raise (Dumbbell)
1
-
11
Standing Shoulder Press (Dumbbell)
1
-
12
Lateral Lunge (Weighted)
1
-
13
Stairmaster
1
-
14
Squat (Barbell)
1
-
15
Romanian Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
-
2
Wall Sit
1
-
3
Squat (Bodyweight)
1
-
4
Single Arm Row (Dumbbell)
1
-
5
Hip Thrust (Barbell)
1
-
6
Face Pull
1
-
7
Alternating Dumbbell Curl
1
-
8
Lateral Raise (Cable)
1
-
9
Chest Fly (Dumbbell)
1
-
10
One Arm Lateral Raise (Dumbbell)
1
-
11
Standing Shoulder Press (Dumbbell)
1
-
12
Lateral Lunge (Weighted)
1
-
13
Stairmaster
1
-
14
Squat (Barbell)
1
-
15
Romanian Deadlift (Barbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2
Farmer's Walk (Weighted)
1
-
3
Stairmaster
1
-
4
Dead Bug Stretch
1
-
5
Squat (Bodyweight)
1
-
6
Bench Press (Dumbbell)
1
-
7
Jump Rope
1
-
8
Lunge (Dumbbell)
1
-
9
Walking Lunge (Dumbbell)
1
-
10
Reverse Lunge (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Lat Pulldown
1
-
13
Chest Press (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2
Farmer's Walk (Weighted)
1
-
3
Stairmaster
1
-
4
Dead Bug Stretch
1
-
5
Squat (Bodyweight)
1
-
6
Bench Press (Dumbbell)
1
-
7
Jump Rope
1
-
8
Lunge (Dumbbell)
1
-
9
Walking Lunge (Dumbbell)
1
-
10
Reverse Lunge (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Lat Pulldown
1
-
13
Chest Press (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2
Farmer's Walk (Weighted)
1
-
3
Stairmaster
1
-
4
Dead Bug Stretch
1
-
5
Squat (Bodyweight)
1
-
6
Bench Press (Dumbbell)
1
-
7
Jump Rope
1
-
8
Lunge (Dumbbell)
1
-
9
Walking Lunge (Dumbbell)
1
-
10
Reverse Lunge (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Lat Pulldown
1
-
13
Chest Press (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2
Farmer's Walk (Weighted)
1
-
3
Stairmaster
1
-
4
Dead Bug Stretch
1
-
5
Squat (Bodyweight)
1
-
6
Bench Press (Dumbbell)
1
-
7
Jump Rope
1
-
8
Lunge (Dumbbell)
1
-
9
Walking Lunge (Dumbbell)
1
-
10
Reverse Lunge (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Lat Pulldown
1
-
13
Chest Press (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2
Farmer's Walk (Weighted)
1
-
3
Stairmaster
1
-
4
Dead Bug Stretch
1
-
5
Squat (Bodyweight)
1
-
6
Bench Press (Dumbbell)
1
-
7
Jump Rope
1
-
8
Lunge (Dumbbell)
1
-
9
Walking Lunge (Dumbbell)
1
-
10
Reverse Lunge (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Lat Pulldown
1
-
13
Chest Press (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2
Farmer's Walk (Weighted)
1
-
3
Stairmaster
1
-
4
Dead Bug Stretch
1
-
5
Squat (Bodyweight)
1
-
6
Bench Press (Dumbbell)
1
-
7
Jump Rope
1
-
8
Lunge (Dumbbell)
1
-
9
Walking Lunge (Dumbbell)
1
-
10
Reverse Lunge (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Lat Pulldown
1
-
13
Chest Press (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2
Farmer's Walk (Weighted)
1
-
3
Stairmaster
1
-
4
Dead Bug Stretch
1
-
5
Squat (Bodyweight)
1
-
6
Bench Press (Dumbbell)
1
-
7
Jump Rope
1
-
8
Lunge (Dumbbell)
1
-
9
Walking Lunge (Dumbbell)
1
-
10
Reverse Lunge (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Lat Pulldown
1
-
13
Chest Press (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2
Farmer's Walk (Weighted)
1
-
3
Stairmaster
1
-
4
Dead Bug Stretch
1
-
5
Squat (Bodyweight)
1
-
6
Bench Press (Dumbbell)
1
-
7
Jump Rope
1
-
8
Lunge (Dumbbell)
1
-
9
Walking Lunge (Dumbbell)
1
-
10
Reverse Lunge (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Lat Pulldown
1
-
13
Chest Press (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2
Farmer's Walk (Weighted)
1
-
3
Stairmaster
1
-
4
Dead Bug Stretch
1
-
5
Squat (Bodyweight)
1
-
6
Bench Press (Dumbbell)
1
-
7
Jump Rope
1
-
8
Lunge (Dumbbell)
1
-
9
Walking Lunge (Dumbbell)
1
-
10
Reverse Lunge (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Lat Pulldown
1
-
13
Chest Press (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2
Farmer's Walk (Weighted)
1
-
3
Stairmaster
1
-
4
Dead Bug Stretch
1
-
5
Squat (Bodyweight)
1
-
6
Bench Press (Dumbbell)
1
-
7
Jump Rope
1
-
8
Lunge (Dumbbell)
1
-
9
Walking Lunge (Dumbbell)
1
-
10
Reverse Lunge (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Lat Pulldown
1
-
13
Chest Press (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2
Farmer's Walk (Weighted)
1
-
3
Stairmaster
1
-
4
Dead Bug Stretch
1
-
5
Squat (Bodyweight)
1
-
6
Bench Press (Dumbbell)
1
-
7
Jump Rope
1
-
8
Lunge (Dumbbell)
1
-
9
Walking Lunge (Dumbbell)
1
-
10
Reverse Lunge (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Lat Pulldown
1
-
13
Chest Press (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2
Farmer's Walk (Weighted)
1
-
3
Stairmaster
1
-
4
Dead Bug Stretch
1
-
5
Squat (Bodyweight)
1
-
6
Bench Press (Dumbbell)
1
-
7
Jump Rope
1
-
8
Lunge (Dumbbell)
1
-
9
Walking Lunge (Dumbbell)
1
-
10
Reverse Lunge (Dumbbell)
1
-
11
Bench Press (Barbell)
1
-
12
Lat Pulldown
1
-
13
Chest Press (Machine)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Treadmill
1 Set
15 mins
-
2
World's Greatest Stretch
1 Set
4 Reps
-
3
Run
1 Set
5 mins
-
4
Arm Circle
2 Sets
10 Reps
-
5
Lying Leg Raise
3 Sets
2 Reps
-
6
Glute Bridge (Bodyweight)
3 Sets
5 Reps
-
7
Russian Twist
3 Sets
6 Reps
-
8
Oblique Crunch
3 Sets
6 Reps
-
9
Farmer's Walk (Weighted)
1 Set
2 Reps
-
10
Push Up (Incline)
3 Sets
6 Reps
-
11A
Bench Press (Barbell)
3 Sets
12 Reps
-
11B
Sumo Squat
1 Set
8 Reps
-
11C
Wide Grip Lat Pulldown
1 Set
6 Reps
-
11D
Chest Press (Machine)
1 Set
5 Reps
-
12
Chest Fly (Dumbbell)
3 Sets
6 Reps
-
13
Stairmaster
1 Set
10 mins
-
Day 4
1
Yoga
1 Set
-
Day 5
1
Incline Treadmill
1 Set
-
2
Wall Sit
1 Set
-
3
Squat (Bodyweight)
1 Set
-
4
Single Arm Row (Dumbbell)
1 Set
-
5
Hip Thrust (Barbell)
1 Set
-
6
Face Pull
1 Set
-
7
Alternating Dumbbell Curl
1 Set
-
8
Lateral Raise (Cable)
1 Set
-
9
Chest Fly (Dumbbell)
1 Set
-
10
One Arm Lateral Raise (Dumbbell)
1 Set
-
11
Standing Shoulder Press (Dumbbell)
1 Set
-
12
Lateral Lunge (Weighted)
1 Set
-
13
Stairmaster
1 Set
-
14
Squat (Barbell)
1 Set
-
15
Romanian Deadlift (Barbell)
1 Set
-
Day 6
1
Incline Treadmill
1 Set
30 mins
-
2
Farmer's Walk (Weighted)
1 Set
-
3
Stairmaster
1 Set
-
4
Dead Bug Stretch
1 Set
-
5
Squat (Bodyweight)
1 Set
-
6
Bench Press (Dumbbell)
1 Set
-
7
Jump Rope
1 Set
-
8
Lunge (Dumbbell)
1 Set
-
9
Walking Lunge (Dumbbell)
1 Set
-
10
Reverse Lunge (Dumbbell)
1 Set
-
11
Bench Press (Barbell)
1 Set
-
12
Lat Pulldown
1 Set
-
13
Chest Press (Machine)
1 Set
-
Day 7
1
Yoga
1 Set
-
Day 2
1
Incline Treadmill
1 Set
15 mins
-
2
Dead Bug Stretch
2 Sets
10 Reps
-
3
Sit Up
1 Set
-
4
Reverse Plank
3 Sets
1 mins
-
5
Pogo Jump
3 Sets
5 Reps
-
6
Squat (Bodyweight)
3 Sets
8 Reps
-
7
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
8
Split Squat (Dumbbell)
3 Sets
6 Reps
-
9
Lunge (Dumbbell)
3 Sets
8 Reps
-
10
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
-
11
Squat (Paused)
3 Sets
5 Reps
-
12
Leg Press
3 Sets
3 Reps
-
13
Leg Extension
3 Sets
5 Reps
-
14
Leg Curl
3 Sets
5 Reps
-
15
Hip Abductor (Machine)
3 Sets
5 Reps
-
16
Jumping Jack
3 Sets
10 Reps
-
17
Straight Leg Calf Raise
3 Sets
10 Reps
-
Day 3
1
Incline Treadmill
1 Set
15 mins
-
2
Yoga
2 Sets
-
3
Side Plank
1 Set
1 mins
-
4
Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
5 Reps
-
6
Chest Fly (Machine)
3 Sets
8 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
8
Bicep Curl (Machine)
3 Sets
8 Reps
-
9
Tricep Extension (Machine)
3 Sets
8 Reps
-
10
Bicep Curl (Barbell)
3 Sets
3 Reps
-
11
Alternating Dumbbell Curl
1 Set
-
12
Lateral Raise (Dumbbell)
1 Set
-
13
One Arm Lateral Raise (Dumbbell)
1 Set
-
14
Seated Overhead Press (Dumbbell)
1 Set
-
15
Front Raise
1 Set
-
16
Seated Overhead Press (Dumbbell)
1 Set
-
17
Incline Bench Press (Dumbbell)
1 Set
-
18
Push Up
1 Set
-
19
Jump Rope
1 Set
-