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The Steel Strata Program

by Diego M.
5 athletes joined

Program Description

To optimize full body muscle growth. With a strong focus on the upper body. Each workout specifically designed for optimization, with each muscle group being targeted 2+ times per week; no fluff included. Specifically tailored warm-ups & post-workout yoga included to prevent injuries and maintain mobility. Push yourself and reap the rewards of the Steel Strata Program. The only thing between you and your dream physique is consistency and hard work. Stay Hard and watch your dreams manifest into reality!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 08, 2025 09:13
  • Last Edited
    Feb 18, 2025 11:09
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
5-8 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Lat Pulldown (Single Arm)
2
5-8 reps
-
6A
Bayesian Curl
3
5-8 reps
-
6B
Hammer Curl (Cable)
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5
DB Incline Flys
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
5-8 reps
-
3
BB Jumping Lunges
2
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
BB Plate-Elevated Standing Calf Raises
3
8-12 reps
-
6A
DB Wrist Extensions
3
8-12 reps
-
6B
DB Wrist Flexions
3
8-12 reps
-
7A
Plate Drop & Catch
3
5-8 reps
-
7B
Plate Radial/Ulnar Deviations
3
0.75 mins
-
8
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
High Row
3
5-8 reps
-
4
Cable SA Seated Rows
3
5-8 reps
-
5
Cable-Rope Lat Prayers
3
6-10 reps
-
6A
Preacher Curl (Dumbbell)
3
5-8 reps
-
6B
Hammer Preacher Curl
3
5-8 reps
-
7
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
3
6-10 reps
-
4A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4B
Single Arm Rear Delt Cable Fly
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
Tricep Pushdown (Cable)
3
5-8 reps
-
6
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Laying Hamstring Curl
2
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Cable Crunch
3
6-10 reps
-
6B
Cable Low To High Woodchoppers
3
6-10 reps
-
7
Yoga
1
1 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Warm Up
1 Set
1 Reps
-
2
Barbell Row
3 Sets
5-8 Reps
-
3
Chest Supported Row (Machine)
3 Sets
5-8 Reps
-
4
Lat Pulldown
3 Sets
5-8 Reps
-
5
Lat Pulldown (Single Arm)
2 Sets
5-8 Reps
-
6A
Bayesian Curl
3 Sets
5-8 Reps
-
6B
Hammer Curl (Cable)
3 Sets
5-8 Reps
-
7
Yoga
1 Set
1 Reps
-
Day 2
1
Warm Up
1 Set
1 Reps
-
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
3
Chest Press (Machine)
3 Sets
5-8 Reps
-
4
Dip (Weighted)
2 Sets
5-8 Reps
-
5
DB Incline Flys
3 Sets
6-10 Reps
-
6A
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
6B
Rear Delt Fly (Dumbbell)
3 Sets
6-10 Reps
-
7
Yoga
1 Set
1 Reps
-
Day 3
1
Warm Up
1 Set
1 Reps
-
2
Squat (Barbell)
3 Sets
5-8 Reps
-
3
BB Jumping Lunges
2 Sets
6-10 Reps
-
4
Leg Extension
3 Sets
6-10 Reps
-
5
BB Plate-Elevated Standing Calf Raises
3 Sets
8-12 Reps
-
6A
DB Wrist Extensions
3 Sets
8-12 Reps
-
6B
DB Wrist Flexions
3 Sets
8-12 Reps
-
7A
Plate Drop & Catch
3 Sets
5-8 Reps
-
7B
Plate Radial/Ulnar Deviations
3 Sets
0.75 mins
-
8
Yoga
1 Set
1 Reps
-
Day 4
1
Warm Up
1 Set
1 Reps
-
2
Weighted Wide Grip Pullups
3 Sets
5-8 Reps
-
3
High Row
3 Sets
5-8 Reps
-
4
Cable SA Seated Rows
3 Sets
5-8 Reps
-
5
Cable-Rope Lat Prayers
3 Sets
6-10 Reps
-
6A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
-
6B
Hammer Preacher Curl
3 Sets
5-8 Reps
-
7
Yoga
1 Set
1 Reps
-
Day 5
1
Warm Up
1 Set
1 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
-
3
Low To High Cable Fly
3 Sets
6-10 Reps
-
4A
One Arm Lateral Raise (Cable)
3 Sets
6-10 Reps
-
4B
Single Arm Rear Delt Cable Fly
3 Sets
6-10 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
-
5B
Tricep Pushdown (Cable)
3 Sets
5-8 Reps
-
6
Yoga
1 Set
1 Reps
-
Day 6
1
Warm Up
1 Set
1 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
-
3
Seated Hamstring Curl
3 Sets
6-10 Reps
-
4
Laying Hamstring Curl
2 Sets
5-8 Reps
-
5
Weighted Hanging Leg Raises
3 Sets
10-15 Reps
-
6A
Cable Crunch
3 Sets
6-10 Reps
-
6B
Cable Low To High Woodchoppers
3 Sets
6-10 Reps
-
7
Yoga
1 Set
1 Reps
-