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BoostcampPNG

Getting back in shape

by Spencer Dill
6 athletes joined

Program Description

Getting back in shape

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2024 08:29
  • Last Edited
    Jul 07, 2024 08:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Pull-Up (Assisted)
2
10 reps
3
Underhand Lat Pulldown
2
10 reps
4
Bent Over Row (Barbell)
2
10 reps
5
Seated Row (Cable)
2
10 reps
6
Pullover (Dumbbell)
2
10 reps
7
Bicep Curl (Dumbbell)
2
10 reps
8
Incline Curl (Dumbbell)
2
10 reps
9
Hammer Curl
2
10 reps
10
Preacher Curl (Barbell)
2
10 reps
11
Hanging Leg Raise
2
20 reps
12
Oblique Crunch
2
20 reps
13
Plank
2
2 mins
14
Sit Up
2
20 reps
15
Cardio
1
15 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Pull-Up (Assisted)
2
10 reps
3
Underhand Lat Pulldown
2
10 reps
4
Bent Over Row (Barbell)
2
10 reps
5
Seated Row (Cable)
2
10 reps
6
Pullover (Dumbbell)
2
10 reps
7
Bicep Curl (Dumbbell)
2
10 reps
8
Incline Curl (Dumbbell)
2
10 reps
9
Hammer Curl
2
10 reps
10
Preacher Curl (Barbell)
2
10 reps
11
Hanging Leg Raise
2
20 reps
12
Oblique Crunch
2
20 reps
13
Plank
2
2 mins
14
Sit Up
2
20 reps
15
Cardio
1
15 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Pull-Up (Assisted)
2
10 reps
3
Underhand Lat Pulldown
2
10 reps
4
Bent Over Row (Barbell)
2
10 reps
5
Seated Row (Cable)
2
10 reps
6
Pullover (Dumbbell)
2
10 reps
7
Bicep Curl (Dumbbell)
2
10 reps
8
Incline Curl (Dumbbell)
2
10 reps
9
Hammer Curl
2
10 reps
10
Preacher Curl (Barbell)
2
10 reps
11
Hanging Leg Raise
2
20 reps
12
Oblique Crunch
2
20 reps
13
Plank
2
2 mins
14
Sit Up
2
20 reps
15
Cardio
1
15 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Pull-Up (Assisted)
2
10 reps
3
Underhand Lat Pulldown
2
10 reps
4
Bent Over Row (Barbell)
2
10 reps
5
Seated Row (Cable)
2
10 reps
6
Pullover (Dumbbell)
2
10 reps
7
Bicep Curl (Dumbbell)
2
10 reps
8
Incline Curl (Dumbbell)
2
10 reps
9
Hammer Curl
2
10 reps
10
Preacher Curl (Barbell)
2
10 reps
11
Hanging Leg Raise
2
20 reps
12
Oblique Crunch
2
20 reps
13
Plank
2
2 mins
14
Sit Up
2
20 reps
15
Cardio
1
15 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Pull-Up (Assisted)
2
10 reps
3
Underhand Lat Pulldown
2
10 reps
4
Bent Over Row (Barbell)
2
10 reps
5
Seated Row (Cable)
2
10 reps
6
Pullover (Dumbbell)
2
10 reps
7
Bicep Curl (Dumbbell)
2
10 reps
8
Incline Curl (Dumbbell)
2
10 reps
9
Hammer Curl
2
10 reps
10
Preacher Curl (Barbell)
2
10 reps
11
Hanging Leg Raise
2
20 reps
12
Oblique Crunch
2
20 reps
13
Plank
2
2 mins
14
Sit Up
2
20 reps
15
Cardio
1
15 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Pull-Up (Assisted)
2
10 reps
3
Underhand Lat Pulldown
2
10 reps
4
Bent Over Row (Barbell)
2
10 reps
5
Seated Row (Cable)
2
10 reps
6
Pullover (Dumbbell)
2
10 reps
7
Bicep Curl (Dumbbell)
2
10 reps
8
Incline Curl (Dumbbell)
2
10 reps
9
Hammer Curl
2
10 reps
10
Preacher Curl (Barbell)
2
10 reps
11
Hanging Leg Raise
2
20 reps
12
Oblique Crunch
2
20 reps
13
Plank
2
2 mins
14
Sit Up
2
20 reps
15
Cardio
1
15 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Pull-Up (Assisted)
2
10 reps
3
Underhand Lat Pulldown
2
10 reps
4
Bent Over Row (Barbell)
2
10 reps
5
Seated Row (Cable)
2
10 reps
6
Pullover (Dumbbell)
2
10 reps
7
Bicep Curl (Dumbbell)
2
10 reps
8
Incline Curl (Dumbbell)
2
10 reps
9
Hammer Curl
2
10 reps
10
Preacher Curl (Barbell)
2
10 reps
11
Hanging Leg Raise
2
20 reps
12
Oblique Crunch
2
20 reps
13
Plank
2
2 mins
14
Sit Up
2
20 reps
15
Cardio
1
15 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Pull-Up (Assisted)
2
10 reps
3
Underhand Lat Pulldown
2
10 reps
4
Bent Over Row (Barbell)
2
10 reps
5
Seated Row (Cable)
2
10 reps
6
Pullover (Dumbbell)
2
10 reps
7
Bicep Curl (Dumbbell)
2
10 reps
8
Incline Curl (Dumbbell)
2
10 reps
9
Hammer Curl
2
10 reps
10
Preacher Curl (Barbell)
2
10 reps
11
Hanging Leg Raise
2
20 reps
12
Oblique Crunch
2
20 reps
13
Plank
2
2 mins
14
Sit Up
2
20 reps
15
Cardio
1
15 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Pull-Up (Assisted)
2
10 reps
3
Underhand Lat Pulldown
2
10 reps
4
Bent Over Row (Barbell)
2
10 reps
5
Seated Row (Cable)
2
10 reps
6
Pullover (Dumbbell)
2
10 reps
7
Bicep Curl (Dumbbell)
2
10 reps
8
Incline Curl (Dumbbell)
2
10 reps
9
Hammer Curl
2
10 reps
10
Preacher Curl (Barbell)
2
10 reps
11
Hanging Leg Raise
2
20 reps
12
Oblique Crunch
2
20 reps
13
Plank
2
2 mins
14
Sit Up
2
20 reps
15
Cardio
1
15 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
2
Pull-Up (Assisted)
2
10 reps
3
Underhand Lat Pulldown
2
10 reps
4
Bent Over Row (Barbell)
2
10 reps
5
Seated Row (Cable)
2
10 reps
6
Pullover (Dumbbell)
2
10 reps
7
Bicep Curl (Dumbbell)
2
10 reps
8
Incline Curl (Dumbbell)
2
10 reps
9
Hammer Curl
2
10 reps
10
Preacher Curl (Barbell)
2
10 reps
11
Hanging Leg Raise
2
20 reps
12
Oblique Crunch
2
20 reps
13
Plank
2
2 mins
14
Sit Up
2
20 reps
15
Cardio
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
2
Bench Press (Close Grip)
2
10 reps
3
Bench Press (Dumbbell)
2
10 reps
4
Incline Bench Press (Dumbbell)
2
10 reps
5
Dip (Bodyweight)
2
10 reps
6
Tricep Kickback
2
10 reps
7
Tricep Rope Push Down (Cable)
2
10 reps
8
Single Arm Overhead Tricep Extension
2
10 reps
9
Hanging Leg Raise
2
20 reps
10
Oblique Crunch
2
20 reps
11
Sit Up
2
20 reps
12
Plank
2
2 mins
13
Cardio
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
2
Bench Press (Close Grip)
2
10 reps
3
Bench Press (Dumbbell)
2
10 reps
4
Incline Bench Press (Dumbbell)
2
10 reps
5
Dip (Bodyweight)
2
10 reps
6
Tricep Kickback
2
10 reps
7
Tricep Rope Push Down (Cable)
2
10 reps
8
Single Arm Overhead Tricep Extension
2
10 reps
9
Hanging Leg Raise
2
20 reps
10
Oblique Crunch
2
20 reps
11
Sit Up
2
20 reps
12
Plank
2
2 mins
13
Cardio
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
2
Bench Press (Close Grip)
2
10 reps
3
Bench Press (Dumbbell)
2
10 reps
4
Incline Bench Press (Dumbbell)
2
10 reps
5
Dip (Bodyweight)
2
10 reps
6
Tricep Kickback
2
10 reps
7
Tricep Rope Push Down (Cable)
2
10 reps
8
Single Arm Overhead Tricep Extension
2
10 reps
9
Hanging Leg Raise
2
20 reps
10
Oblique Crunch
2
20 reps
11
Sit Up
2
20 reps
12
Plank
2
2 mins
13
Cardio
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
2
Bench Press (Close Grip)
2
10 reps
3
Bench Press (Dumbbell)
2
10 reps
4
Incline Bench Press (Dumbbell)
2
10 reps
5
Dip (Bodyweight)
2
10 reps
6
Tricep Kickback
2
10 reps
7
Tricep Rope Push Down (Cable)
2
10 reps
8
Single Arm Overhead Tricep Extension
2
10 reps
9
Hanging Leg Raise
2
20 reps
10
Oblique Crunch
2
20 reps
11
Sit Up
2
20 reps
12
Plank
2
2 mins
13
Cardio
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
2
Bench Press (Close Grip)
2
10 reps
3
Bench Press (Dumbbell)
2
10 reps
4
Incline Bench Press (Dumbbell)
2
10 reps
5
Dip (Bodyweight)
2
10 reps
6
Tricep Kickback
2
10 reps
7
Tricep Rope Push Down (Cable)
2
10 reps
8
Single Arm Overhead Tricep Extension
2
10 reps
9
Hanging Leg Raise
2
20 reps
10
Oblique Crunch
2
20 reps
11
Sit Up
2
20 reps
12
Plank
2
2 mins
13
Cardio
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
2
Bench Press (Close Grip)
2
10 reps
3
Bench Press (Dumbbell)
2
10 reps
4
Incline Bench Press (Dumbbell)
2
10 reps
5
Dip (Bodyweight)
2
10 reps
6
Tricep Kickback
2
10 reps
7
Tricep Rope Push Down (Cable)
2
10 reps
8
Single Arm Overhead Tricep Extension
2
10 reps
9
Hanging Leg Raise
2
20 reps
10
Oblique Crunch
2
20 reps
11
Sit Up
2
20 reps
12
Plank
2
2 mins
13
Cardio
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
2
Bench Press (Close Grip)
2
10 reps
3
Bench Press (Dumbbell)
2
10 reps
4
Incline Bench Press (Dumbbell)
2
10 reps
5
Dip (Bodyweight)
2
10 reps
6
Tricep Kickback
2
10 reps
7
Tricep Rope Push Down (Cable)
2
10 reps
8
Single Arm Overhead Tricep Extension
2
10 reps
9
Hanging Leg Raise
2
20 reps
10
Oblique Crunch
2
20 reps
11
Sit Up
2
20 reps
12
Plank
2
2 mins
13
Cardio
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
2
Bench Press (Close Grip)
2
10 reps
3
Bench Press (Dumbbell)
2
10 reps
4
Incline Bench Press (Dumbbell)
2
10 reps
5
Dip (Bodyweight)
2
10 reps
6
Tricep Kickback
2
10 reps
7
Tricep Rope Push Down (Cable)
2
10 reps
8
Single Arm Overhead Tricep Extension
2
10 reps
9
Hanging Leg Raise
2
20 reps
10
Oblique Crunch
2
20 reps
11
Sit Up
2
20 reps
12
Plank
2
2 mins
13
Cardio
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
2
Bench Press (Close Grip)
2
10 reps
3
Bench Press (Dumbbell)
2
10 reps
4
Incline Bench Press (Dumbbell)
2
10 reps
5
Dip (Bodyweight)
2
10 reps
6
Tricep Kickback
2
10 reps
7
Tricep Rope Push Down (Cable)
2
10 reps
8
Single Arm Overhead Tricep Extension
2
10 reps
9
Hanging Leg Raise
2
20 reps
10
Oblique Crunch
2
20 reps
11
Sit Up
2
20 reps
12
Plank
2
2 mins
13
Cardio
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
2
Bench Press (Close Grip)
2
10 reps
3
Bench Press (Dumbbell)
2
10 reps
4
Incline Bench Press (Dumbbell)
2
10 reps
5
Dip (Bodyweight)
2
10 reps
6
Tricep Kickback
2
10 reps
7
Tricep Rope Push Down (Cable)
2
10 reps
8
Single Arm Overhead Tricep Extension
2
10 reps
9
Hanging Leg Raise
2
20 reps
10
Oblique Crunch
2
20 reps
11
Sit Up
2
20 reps
12
Plank
2
2 mins
13
Cardio
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
2
Lying Leg Raise
3
10 reps
3
Reverse Lunge (Bodyweight)
3
10 reps
4
Split Squat (Bodyweight)
3
10 reps
5
Abs Crunch (Bodyweight)
3
10 reps
6
Lunge (Bodyweight)
3
10 reps
7
Bent Leg Raise
3
10 reps
8
V-Up
3
10 reps
9
Side Plank
2
2 mins
10
Squat (Bodyweight)
3
10 reps
11
Cardio
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
2
Lying Leg Raise
3
10 reps
3
Reverse Lunge (Bodyweight)
3
10 reps
4
Split Squat (Bodyweight)
3
10 reps
5
Abs Crunch (Bodyweight)
3
10 reps
6
Lunge (Bodyweight)
3
10 reps
7
Bent Leg Raise
3
10 reps
8
V-Up
3
10 reps
9
Side Plank
2
2 mins
10
Squat (Bodyweight)
3
10 reps
11
Cardio
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
2
Lying Leg Raise
3
10 reps
3
Reverse Lunge (Bodyweight)
3
10 reps
4
Split Squat (Bodyweight)
3
10 reps
5
Abs Crunch (Bodyweight)
3
10 reps
6
Lunge (Bodyweight)
3
10 reps
7
Bent Leg Raise
3
10 reps
8
V-Up
3
10 reps
9
Side Plank
2
2 mins
10
Squat (Bodyweight)
3
10 reps
11
Cardio
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
2
Lying Leg Raise
3
10 reps
3
Reverse Lunge (Bodyweight)
3
10 reps
4
Split Squat (Bodyweight)
3
10 reps
5
Abs Crunch (Bodyweight)
3
10 reps
6
Lunge (Bodyweight)
3
10 reps
7
Bent Leg Raise
3
10 reps
8
V-Up
3
10 reps
9
Side Plank
2
2 mins
10
Squat (Bodyweight)
3
10 reps
11
Cardio
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
2
Lying Leg Raise
3
10 reps
3
Reverse Lunge (Bodyweight)
3
10 reps
4
Split Squat (Bodyweight)
3
10 reps
5
Abs Crunch (Bodyweight)
3
10 reps
6
Lunge (Bodyweight)
3
10 reps
7
Bent Leg Raise
3
10 reps
8
V-Up
3
10 reps
9
Side Plank
2
2 mins
10
Squat (Bodyweight)
3
10 reps
11
Cardio
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
2
Lying Leg Raise
3
10 reps
3
Reverse Lunge (Bodyweight)
3
10 reps
4
Split Squat (Bodyweight)
3
10 reps
5
Abs Crunch (Bodyweight)
3
10 reps
6
Lunge (Bodyweight)
3
10 reps
7
Bent Leg Raise
3
10 reps
8
V-Up
3
10 reps
9
Side Plank
2
2 mins
10
Squat (Bodyweight)
3
10 reps
11
Cardio
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
2
Lying Leg Raise
3
10 reps
3
Reverse Lunge (Bodyweight)
3
10 reps
4
Split Squat (Bodyweight)
3
10 reps
5
Abs Crunch (Bodyweight)
3
10 reps
6
Lunge (Bodyweight)
3
10 reps
7
Bent Leg Raise
3
10 reps
8
V-Up
3
10 reps
9
Side Plank
2
2 mins
10
Squat (Bodyweight)
3
10 reps
11
Cardio
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
2
Lying Leg Raise
3
10 reps
3
Reverse Lunge (Bodyweight)
3
10 reps
4
Split Squat (Bodyweight)
3
10 reps
5
Abs Crunch (Bodyweight)
3
10 reps
6
Lunge (Bodyweight)
3
10 reps
7
Bent Leg Raise
3
10 reps
8
V-Up
3
10 reps
9
Side Plank
2
2 mins
10
Squat (Bodyweight)
3
10 reps
11
Cardio
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
2
Lying Leg Raise
3
10 reps
3
Reverse Lunge (Bodyweight)
3
10 reps
4
Split Squat (Bodyweight)
3
10 reps
5
Abs Crunch (Bodyweight)
3
10 reps
6
Lunge (Bodyweight)
3
10 reps
7
Bent Leg Raise
3
10 reps
8
V-Up
3
10 reps
9
Side Plank
2
2 mins
10
Squat (Bodyweight)
3
10 reps
11
Cardio
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
2
Lying Leg Raise
3
10 reps
3
Reverse Lunge (Bodyweight)
3
10 reps
4
Split Squat (Bodyweight)
3
10 reps
5
Abs Crunch (Bodyweight)
3
10 reps
6
Lunge (Bodyweight)
3
10 reps
7
Bent Leg Raise
3
10 reps
8
V-Up
3
10 reps
9
Side Plank
2
2 mins
10
Squat (Bodyweight)
3
10 reps
11
Cardio
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
2
Squat (Smith Machine)
2
10 reps
3
Squat (Smith Machine)
2
10 reps
4
Leg Extension
2
10 reps
5
Leg Press
2
10 reps
6
Hack Squat
2
10 reps
7
Lying Leg Curl
2
10 reps
8
Stiff Leg Deadlift
2
10 reps
9
Sit Up
2
10 reps
10
Oblique Crunch
2
10 reps
11
Hanging Leg Raise
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
2
Squat (Smith Machine)
2
10 reps
3
Squat (Smith Machine)
2
10 reps
4
Leg Extension
2
10 reps
5
Leg Press
2
10 reps
6
Hack Squat
2
10 reps
7
Lying Leg Curl
2
10 reps
8
Stiff Leg Deadlift
2
10 reps
9
Sit Up
2
10 reps
10
Oblique Crunch
2
10 reps
11
Hanging Leg Raise
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
2
Squat (Smith Machine)
2
10 reps
3
Squat (Smith Machine)
2
10 reps
4
Leg Extension
2
10 reps
5
Leg Press
2
10 reps
6
Hack Squat
2
10 reps
7
Lying Leg Curl
2
10 reps
8
Stiff Leg Deadlift
2
10 reps
9
Sit Up
2
10 reps
10
Oblique Crunch
2
10 reps
11
Hanging Leg Raise
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
2
Squat (Smith Machine)
2
10 reps
3
Squat (Smith Machine)
2
10 reps
4
Leg Extension
2
10 reps
5
Leg Press
2
10 reps
6
Hack Squat
2
10 reps
7
Lying Leg Curl
2
10 reps
8
Stiff Leg Deadlift
2
10 reps
9
Sit Up
2
10 reps
10
Oblique Crunch
2
10 reps
11
Hanging Leg Raise
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
2
Squat (Smith Machine)
2
10 reps
3
Squat (Smith Machine)
2
10 reps
4
Leg Extension
2
10 reps
5
Leg Press
2
10 reps
6
Hack Squat
2
10 reps
7
Lying Leg Curl
2
10 reps
8
Stiff Leg Deadlift
2
10 reps
9
Sit Up
2
10 reps
10
Oblique Crunch
2
10 reps
11
Hanging Leg Raise
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
2
Squat (Smith Machine)
2
10 reps
3
Squat (Smith Machine)
2
10 reps
4
Leg Extension
2
10 reps
5
Leg Press
2
10 reps
6
Hack Squat
2
10 reps
7
Lying Leg Curl
2
10 reps
8
Stiff Leg Deadlift
2
10 reps
9
Sit Up
2
10 reps
10
Oblique Crunch
2
10 reps
11
Hanging Leg Raise
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
2
Squat (Smith Machine)
2
10 reps
3
Squat (Smith Machine)
2
10 reps
4
Leg Extension
2
10 reps
5
Leg Press
2
10 reps
6
Hack Squat
2
10 reps
7
Lying Leg Curl
2
10 reps
8
Stiff Leg Deadlift
2
10 reps
9
Sit Up
2
10 reps
10
Oblique Crunch
2
10 reps
11
Hanging Leg Raise
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
2
Squat (Smith Machine)
2
10 reps
3
Squat (Smith Machine)
2
10 reps
4
Leg Extension
2
10 reps
5
Leg Press
2
10 reps
6
Hack Squat
2
10 reps
7
Lying Leg Curl
2
10 reps
8
Stiff Leg Deadlift
2
10 reps
9
Sit Up
2
10 reps
10
Oblique Crunch
2
10 reps
11
Hanging Leg Raise
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
2
Squat (Smith Machine)
2
10 reps
3
Squat (Smith Machine)
2
10 reps
4
Leg Extension
2
10 reps
5
Leg Press
2
10 reps
6
Hack Squat
2
10 reps
7
Lying Leg Curl
2
10 reps
8
Stiff Leg Deadlift
2
10 reps
9
Sit Up
2
10 reps
10
Oblique Crunch
2
10 reps
11
Hanging Leg Raise
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
2
Squat (Smith Machine)
2
10 reps
3
Squat (Smith Machine)
2
10 reps
4
Leg Extension
2
10 reps
5
Leg Press
2
10 reps
6
Hack Squat
2
10 reps
7
Lying Leg Curl
2
10 reps
8
Stiff Leg Deadlift
2
10 reps
9
Sit Up
2
10 reps
10
Oblique Crunch
2
10 reps
11
Hanging Leg Raise
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
2
Arnold Press
2
10 reps
3
Lateral Raise (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10 reps
5
Front Raise
2
10 reps
6
Shrug (Barbell)
2
10 reps
7
Shrug (Dumbbell)
2
10 reps
8
Upright Row (Barbell)
2
10 reps
9
Hanging Leg Raise
2
10 reps
10
Sit Up
2
10 reps
11
Oblique Crunch
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
2
Arnold Press
2
10 reps
3
Lateral Raise (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10 reps
5
Front Raise
2
10 reps
6
Shrug (Barbell)
2
10 reps
7
Shrug (Dumbbell)
2
10 reps
8
Upright Row (Barbell)
2
10 reps
9
Hanging Leg Raise
2
10 reps
10
Sit Up
2
10 reps
11
Oblique Crunch
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
2
Arnold Press
2
10 reps
3
Lateral Raise (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10 reps
5
Front Raise
2
10 reps
6
Shrug (Barbell)
2
10 reps
7
Shrug (Dumbbell)
2
10 reps
8
Upright Row (Barbell)
2
10 reps
9
Hanging Leg Raise
2
10 reps
10
Sit Up
2
10 reps
11
Oblique Crunch
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
2
Arnold Press
2
10 reps
3
Lateral Raise (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10 reps
5
Front Raise
2
10 reps
6
Shrug (Barbell)
2
10 reps
7
Shrug (Dumbbell)
2
10 reps
8
Upright Row (Barbell)
2
10 reps
9
Hanging Leg Raise
2
10 reps
10
Sit Up
2
10 reps
11
Oblique Crunch
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
2
Arnold Press
2
10 reps
3
Lateral Raise (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10 reps
5
Front Raise
2
10 reps
6
Shrug (Barbell)
2
10 reps
7
Shrug (Dumbbell)
2
10 reps
8
Upright Row (Barbell)
2
10 reps
9
Hanging Leg Raise
2
10 reps
10
Sit Up
2
10 reps
11
Oblique Crunch
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
2
Arnold Press
2
10 reps
3
Lateral Raise (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10 reps
5
Front Raise
2
10 reps
6
Shrug (Barbell)
2
10 reps
7
Shrug (Dumbbell)
2
10 reps
8
Upright Row (Barbell)
2
10 reps
9
Hanging Leg Raise
2
10 reps
10
Sit Up
2
10 reps
11
Oblique Crunch
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
2
Arnold Press
2
10 reps
3
Lateral Raise (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10 reps
5
Front Raise
2
10 reps
6
Shrug (Barbell)
2
10 reps
7
Shrug (Dumbbell)
2
10 reps
8
Upright Row (Barbell)
2
10 reps
9
Hanging Leg Raise
2
10 reps
10
Sit Up
2
10 reps
11
Oblique Crunch
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
2
Arnold Press
2
10 reps
3
Lateral Raise (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10 reps
5
Front Raise
2
10 reps
6
Shrug (Barbell)
2
10 reps
7
Shrug (Dumbbell)
2
10 reps
8
Upright Row (Barbell)
2
10 reps
9
Hanging Leg Raise
2
10 reps
10
Sit Up
2
10 reps
11
Oblique Crunch
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
2
Arnold Press
2
10 reps
3
Lateral Raise (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10 reps
5
Front Raise
2
10 reps
6
Shrug (Barbell)
2
10 reps
7
Shrug (Dumbbell)
2
10 reps
8
Upright Row (Barbell)
2
10 reps
9
Hanging Leg Raise
2
10 reps
10
Sit Up
2
10 reps
11
Oblique Crunch
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
20 reps
2
Arnold Press
2
10 reps
3
Lateral Raise (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10 reps
5
Front Raise
2
10 reps
6
Shrug (Barbell)
2
10 reps
7
Shrug (Dumbbell)
2
10 reps
8
Upright Row (Barbell)
2
10 reps
9
Hanging Leg Raise
2
10 reps
10
Sit Up
2
10 reps
11
Oblique Crunch
2
10 reps
12
Plank
2
2 mins
13
Cardio
1
20 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
2
Seated Calf Raise
2
10 reps
3
Leg Press (45 Degrees)
2
10 reps
4
Wrist Curls
2
10 reps
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
6
V-Up
2
10 reps
7
Sit Up
2
10 reps
8
Oblique Crunch
2
10 reps
9
Plank
2
2 mins
10
Hanging Leg Raise
2
10 reps
11
Side Plank
2
2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
2
Seated Calf Raise
2
10 reps
3
Leg Press (45 Degrees)
2
10 reps
4
Wrist Curls
2
10 reps
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
6
V-Up
2
10 reps
7
Sit Up
2
10 reps
8
Oblique Crunch
2
10 reps
9
Plank
2
2 mins
10
Hanging Leg Raise
2
10 reps
11
Side Plank
2
2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
2
Seated Calf Raise
2
10 reps
3
Leg Press (45 Degrees)
2
10 reps
4
Wrist Curls
2
10 reps
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
6
V-Up
2
10 reps
7
Sit Up
2
10 reps
8
Oblique Crunch
2
10 reps
9
Plank
2
2 mins
10
Hanging Leg Raise
2
10 reps
11
Side Plank
2
2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
2
Seated Calf Raise
2
10 reps
3
Leg Press (45 Degrees)
2
10 reps
4
Wrist Curls
2
10 reps
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
6
V-Up
2
10 reps
7
Sit Up
2
10 reps
8
Oblique Crunch
2
10 reps
9
Plank
2
2 mins
10
Hanging Leg Raise
2
10 reps
11
Side Plank
2
2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
2
Seated Calf Raise
2
10 reps
3
Leg Press (45 Degrees)
2
10 reps
4
Wrist Curls
2
10 reps
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
6
V-Up
2
10 reps
7
Sit Up
2
10 reps
8
Oblique Crunch
2
10 reps
9
Plank
2
2 mins
10
Hanging Leg Raise
2
10 reps
11
Side Plank
2
2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
2
Seated Calf Raise
2
10 reps
3
Leg Press (45 Degrees)
2
10 reps
4
Wrist Curls
2
10 reps
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
6
V-Up
2
10 reps
7
Sit Up
2
10 reps
8
Oblique Crunch
2
10 reps
9
Plank
2
2 mins
10
Hanging Leg Raise
2
10 reps
11
Side Plank
2
2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
2
Seated Calf Raise
2
10 reps
3
Leg Press (45 Degrees)
2
10 reps
4
Wrist Curls
2
10 reps
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
6
V-Up
2
10 reps
7
Sit Up
2
10 reps
8
Oblique Crunch
2
10 reps
9
Plank
2
2 mins
10
Hanging Leg Raise
2
10 reps
11
Side Plank
2
2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
2
Seated Calf Raise
2
10 reps
3
Leg Press (45 Degrees)
2
10 reps
4
Wrist Curls
2
10 reps
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
6
V-Up
2
10 reps
7
Sit Up
2
10 reps
8
Oblique Crunch
2
10 reps
9
Plank
2
2 mins
10
Hanging Leg Raise
2
10 reps
11
Side Plank
2
2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
2
Seated Calf Raise
2
10 reps
3
Leg Press (45 Degrees)
2
10 reps
4
Wrist Curls
2
10 reps
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
6
V-Up
2
10 reps
7
Sit Up
2
10 reps
8
Oblique Crunch
2
10 reps
9
Plank
2
2 mins
10
Hanging Leg Raise
2
10 reps
11
Side Plank
2
2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
2
Seated Calf Raise
2
10 reps
3
Leg Press (45 Degrees)
2
10 reps
4
Wrist Curls
2
10 reps
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
6
V-Up
2
10 reps
7
Sit Up
2
10 reps
8
Oblique Crunch
2
10 reps
9
Plank
2
2 mins
10
Hanging Leg Raise
2
10 reps
11
Side Plank
2
2 mins
Week 1
1 / 10 Weeks
Day 1
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
2
Pull-Up (Assisted)
2 Sets
10 Reps
3
Underhand Lat Pulldown
2 Sets
10 Reps
4
Bent Over Row (Barbell)
2 Sets
10 Reps
5
Seated Row (Cable)
2 Sets
10 Reps
6
Pullover (Dumbbell)
2 Sets
10 Reps
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
9
Hammer Curl
2 Sets
10 Reps
10
Preacher Curl (Barbell)
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
20 Reps
12
Oblique Crunch
2 Sets
20 Reps
13
Plank
2 Sets
2 mins
14
Sit Up
2 Sets
20 Reps
15
Cardio
1 Set
15 mins
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Bench Press (Dumbbell)
2 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
5
Dip (Bodyweight)
2 Sets
10 Reps
6
Tricep Kickback
2 Sets
10 Reps
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
20 Reps
10
Oblique Crunch
2 Sets
20 Reps
11
Sit Up
2 Sets
20 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
15 mins
Day 3
1
Walking Lunge
3 Sets
10 Reps
2
Lying Leg Raise
3 Sets
10 Reps
3
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
4
Split Squat (Bodyweight)
3 Sets
10 Reps
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
6
Lunge (Bodyweight)
3 Sets
10 Reps
7
Bent Leg Raise
3 Sets
10 Reps
8
V-Up
3 Sets
10 Reps
9
Side Plank
2 Sets
2 mins
10
Squat (Bodyweight)
3 Sets
10 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Leg Press
1 Set
20 Reps
2
Squat (Smith Machine)
2 Sets
10 Reps
3
Squat (Smith Machine)
2 Sets
10 Reps
4
Leg Extension
2 Sets
10 Reps
5
Leg Press
2 Sets
10 Reps
6
Hack Squat
2 Sets
10 Reps
7
Lying Leg Curl
2 Sets
10 Reps
8
Stiff Leg Deadlift
2 Sets
10 Reps
9
Sit Up
2 Sets
10 Reps
10
Oblique Crunch
2 Sets
10 Reps
11
Hanging Leg Raise
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 5
1
Shoulder Press (Machine)
1 Set
20 Reps
2
Arnold Press
2 Sets
10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
5
Front Raise
2 Sets
10 Reps
6
Shrug (Barbell)
2 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
10 Reps
8
Upright Row (Barbell)
2 Sets
10 Reps
9
Hanging Leg Raise
2 Sets
10 Reps
10
Sit Up
2 Sets
10 Reps
11
Oblique Crunch
2 Sets
10 Reps
12
Plank
2 Sets
2 mins
13
Cardio
1 Set
20 mins
Day 6
1
Standing Calf Raise
2 Sets
10 Reps
2
Seated Calf Raise
2 Sets
10 Reps
3
Leg Press (45 Degrees)
2 Sets
10 Reps
4
Wrist Curls
2 Sets
10 Reps
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
6
V-Up
2 Sets
10 Reps
7
Sit Up
2 Sets
10 Reps
8
Oblique Crunch
2 Sets
10 Reps
9
Plank
2 Sets
2 mins
10
Hanging Leg Raise
2 Sets
10 Reps
11
Side Plank
2 Sets
2 mins