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In shape (1)

by
4 athletes joined

Program Description

Lose Some weight

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 05, 2024 01:09
  • Last Edited
    Aug 24, 2024 09:55
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Lying Leg Raise
3 Sets
12 Reps
-
7
Cardio
1 Set
30 mins
-
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
7
Cardio
1 Set
30 mins
-
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Cardio
1 Set
30 mins
-
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Clean Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Cannonball Crunch
3 Sets
12 Reps
-
8
Cardio
1 Set
30 mins
-