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BoostcampPNG

Slim Thick

by Will G.
27 athletes joined

Program Description

Turning fat into muscle in all the right places.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 23, 2024 02:38
  • Last Edited
    Dec 11, 2024 06:46
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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
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Donkey Kicks
3
20 reps
RPE 6
2
Banded Lateral walks
3
20 reps
RPE 6
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
5
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Single Leg Hip Thrust
3
10 reps
RPE 6
7
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
8
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
9
Sumo Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Bicep Curl (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Russian Twist (Dumbbell)
3
20 reps
-
3
Lying Leg Raise
3
15 reps
-
4
Mountain Climber
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Banded Lateral walks
3
20 reps
-
3
Goblet Squat
4
10 reps
-
4
Single Leg Press
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Glute Kickback (Cable)
4
12 reps
-
7
Hip Abductor (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
20 reps
-
2
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Single Arm Row (Cable)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Chest Press (Machine)
4
12 reps
-
8
Seated Dip (Machine)
4
12 reps
-
Week 1
1 / 10 Weeks
Day 4
1
Glute Bridge (Bodyweight)
3 Sets
20 Reps
-
2
Banded Lateral walks
3 Sets
20 Reps
-
3
Goblet Squat
4 Sets
10 Reps
-
4
Single Leg Press
4 Sets
10 Reps
-
5
Leg Extension
4 Sets
10 Reps
-
6
Glute Kickback (Cable)
4 Sets
12 Reps
-
7
Hip Abductor (Machine)
4 Sets
12 Reps
-
Day 3
1
Cardio
1 Set
30 mins
-
2
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
3
Lying Leg Raise
3 Sets
15 Reps
-
4
Mountain Climber
3 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
3
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@6
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Bicep Curl (Cable)
4 Sets
12 Reps
-
Day 5
1
Abs Crunch (Machine)
4 Sets
20 Reps
-
2
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
4
Lat Pulldown
4 Sets
12 Reps
-
5
Single Arm Row (Cable)
4 Sets
12 Reps
-
6
Lateral Raise (Cable)
4 Sets
12 Reps
-
7
Chest Press (Machine)
4 Sets
12 Reps
-
8
Seated Dip (Machine)
4 Sets
12 Reps
-
Day 1
1
Banded Donkey Kicks
3 Sets
20 Reps
@6
2
Banded Lateral walks
3 Sets
20 Reps
@6
3
Plank
2 Sets
1 mins
-
4
Side Plank
2 Sets
1 mins
-
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
6
Single Leg Hip Thrust
3 Sets
10 Reps
@6
7
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
8
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@6
9
Sumo Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5