Program Description
Lose fat, build core strength and lean muscle mass
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedFeb 19, 2024 07:02
- Last EditedAug 30, 2024 11:43
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Shoulder Press (Machine)
4
16 reps
2B
Leg Extension
4
16 reps
3A
Chest Press (Machine)
4
16 reps
3B
Seated Calf Raise
4
16 reps
4A
Seated Row (Machine)
4
16 reps
4B
Leg Curl
4
16 reps
5A
Squat (Bodyweight)
4
16 reps
5B
Burpee
4
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Shoulder Press (Machine)
4
16 reps
2B
Leg Extension
4
16 reps
3A
Chest Press (Machine)
4
16 reps
3B
Seated Calf Raise
4
16 reps
4A
Seated Row (Machine)
4
16 reps
4B
Leg Curl
4
16 reps
5A
Squat (Bodyweight)
4
16 reps
5B
Burpee
4
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Shoulder Press (Machine)
4
16 reps
2B
Leg Extension
4
16 reps
3A
Chest Press (Machine)
4
16 reps
3B
Seated Calf Raise
4
16 reps
4A
Seated Row (Machine)
4
16 reps
4B
Leg Curl
4
16 reps
5A
Squat (Bodyweight)
4
16 reps
5B
Burpee
4
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Shoulder Press (Machine)
4
16 reps
2B
Leg Extension
4
16 reps
3A
Chest Press (Machine)
4
16 reps
3B
Seated Calf Raise
4
16 reps
4A
Seated Row (Machine)
4
16 reps
4B
Leg Curl
4
16 reps
5A
Squat (Bodyweight)
4
16 reps
5B
Burpee
4
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Shoulder Press (Machine)
4
16 reps
2B
Leg Extension
4
16 reps
3A
Chest Press (Machine)
4
16 reps
3B
Seated Calf Raise
4
16 reps
4A
Seated Row (Machine)
4
16 reps
4B
Leg Curl
4
16 reps
5A
Squat (Bodyweight)
4
16 reps
5B
Burpee
4
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Shoulder Press (Machine)
4
16 reps
2B
Leg Extension
4
16 reps
3A
Chest Press (Machine)
4
16 reps
3B
Seated Calf Raise
4
16 reps
4A
Seated Row (Machine)
4
16 reps
4B
Leg Curl
4
16 reps
5A
Squat (Bodyweight)
4
16 reps
5B
Burpee
4
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Shoulder Press (Machine)
4
16 reps
2B
Leg Extension
4
16 reps
3A
Chest Press (Machine)
4
16 reps
3B
Seated Calf Raise
4
16 reps
4A
Seated Row (Machine)
4
16 reps
4B
Leg Curl
4
16 reps
5A
Squat (Bodyweight)
4
16 reps
5B
Burpee
4
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Shoulder Press (Machine)
4
16 reps
2B
Leg Extension
4
16 reps
3A
Chest Press (Machine)
4
16 reps
3B
Seated Calf Raise
4
16 reps
4A
Seated Row (Machine)
4
16 reps
4B
Leg Curl
4
16 reps
5A
Squat (Bodyweight)
4
16 reps
5B
Burpee
4
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Shoulder Press (Machine)
4
16 reps
2B
Leg Extension
4
16 reps
3A
Chest Press (Machine)
4
16 reps
3B
Seated Calf Raise
4
16 reps
4A
Seated Row (Machine)
4
16 reps
4B
Leg Curl
4
16 reps
5A
Squat (Bodyweight)
4
16 reps
5B
Burpee
4
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Shoulder Press (Machine)
4
16 reps
2B
Leg Extension
4
16 reps
3A
Chest Press (Machine)
4
16 reps
3B
Seated Calf Raise
4
16 reps
4A
Seated Row (Machine)
4
16 reps
4B
Leg Curl
4
16 reps
5A
Squat (Bodyweight)
4
16 reps
5B
Burpee
4
16 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
1B
Hanging Toes To Bar
3
1 mins
1C
Hanging Leg Raise
3
1 mins
1D
Plank
3
1 mins
2A
Incline Bench Press (Dumbbell)
4
AMRAP
2B
Dumbbell Row
4
AMRAP
3A
Squat (Barbell)
4
AMRAP
3B
Deadlift (Dumbbell)
4
AMRAP
4A
Standing Barbell Shoulder Press
4
AMRAP
4B
Wide Grip Pull-Up
4
AMRAP
5A
Leg Press
4
AMRAP
5B
Hamstring Curl
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
1B
Hanging Toes To Bar
3
1 mins
1C
Hanging Leg Raise
3
1 mins
1D
Plank
3
1 mins
2A
Incline Bench Press (Dumbbell)
4
AMRAP
2B
Dumbbell Row
4
AMRAP
3A
Squat (Barbell)
4
AMRAP
3B
Deadlift (Dumbbell)
4
AMRAP
4A
Standing Barbell Shoulder Press
4
AMRAP
4B
Wide Grip Pull-Up
4
AMRAP
5A
Leg Press
4
AMRAP
5B
Hamstring Curl
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
1B
Hanging Toes To Bar
3
1 mins
1C
Hanging Leg Raise
3
1 mins
1D
Plank
3
1 mins
2A
Incline Bench Press (Dumbbell)
4
AMRAP
2B
Dumbbell Row
4
AMRAP
3A
Squat (Barbell)
4
AMRAP
3B
Deadlift (Dumbbell)
4
AMRAP
4A
Standing Barbell Shoulder Press
4
AMRAP
4B
Wide Grip Pull-Up
4
AMRAP
5A
Leg Press
4
AMRAP
5B
Hamstring Curl
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
1B
Hanging Toes To Bar
3
1 mins
1C
Hanging Leg Raise
3
1 mins
1D
Plank
3
1 mins
2A
Incline Bench Press (Dumbbell)
4
AMRAP
2B
Dumbbell Row
4
AMRAP
3A
Squat (Barbell)
4
AMRAP
3B
Deadlift (Dumbbell)
4
AMRAP
4A
Standing Barbell Shoulder Press
4
AMRAP
4B
Wide Grip Pull-Up
4
AMRAP
5A
Leg Press
4
AMRAP
5B
Hamstring Curl
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
1B
Hanging Toes To Bar
3
1 mins
1C
Hanging Leg Raise
3
1 mins
1D
Plank
3
1 mins
2A
Incline Bench Press (Dumbbell)
4
AMRAP
2B
Dumbbell Row
4
AMRAP
3A
Squat (Barbell)
4
AMRAP
3B
Deadlift (Dumbbell)
4
AMRAP
4A
Standing Barbell Shoulder Press
4
AMRAP
4B
Wide Grip Pull-Up
4
AMRAP
5A
Leg Press
4
AMRAP
5B
Hamstring Curl
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
1B
Hanging Toes To Bar
3
1 mins
1C
Hanging Leg Raise
3
1 mins
1D
Plank
3
1 mins
2A
Incline Bench Press (Dumbbell)
4
AMRAP
2B
Dumbbell Row
4
AMRAP
3A
Squat (Barbell)
4
AMRAP
3B
Deadlift (Dumbbell)
4
AMRAP
4A
Standing Barbell Shoulder Press
4
AMRAP
4B
Wide Grip Pull-Up
4
AMRAP
5A
Leg Press
4
AMRAP
5B
Hamstring Curl
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
1B
Hanging Toes To Bar
3
1 mins
1C
Hanging Leg Raise
3
1 mins
1D
Plank
3
1 mins
2A
Incline Bench Press (Dumbbell)
4
AMRAP
2B
Dumbbell Row
4
AMRAP
3A
Squat (Barbell)
4
AMRAP
3B
Deadlift (Dumbbell)
4
AMRAP
4A
Standing Barbell Shoulder Press
4
AMRAP
4B
Wide Grip Pull-Up
4
AMRAP
5A
Leg Press
4
AMRAP
5B
Hamstring Curl
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
1B
Hanging Toes To Bar
3
1 mins
1C
Hanging Leg Raise
3
1 mins
1D
Plank
3
1 mins
2A
Incline Bench Press (Dumbbell)
4
AMRAP
2B
Dumbbell Row
4
AMRAP
3A
Squat (Barbell)
4
AMRAP
3B
Deadlift (Dumbbell)
4
AMRAP
4A
Standing Barbell Shoulder Press
4
AMRAP
4B
Wide Grip Pull-Up
4
AMRAP
5A
Leg Press
4
AMRAP
5B
Hamstring Curl
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
1B
Hanging Toes To Bar
3
1 mins
1C
Hanging Leg Raise
3
1 mins
1D
Plank
3
1 mins
2A
Incline Bench Press (Dumbbell)
4
AMRAP
2B
Dumbbell Row
4
AMRAP
3A
Squat (Barbell)
4
AMRAP
3B
Deadlift (Dumbbell)
4
AMRAP
4A
Standing Barbell Shoulder Press
4
AMRAP
4B
Wide Grip Pull-Up
4
AMRAP
5A
Leg Press
4
AMRAP
5B
Hamstring Curl
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
1B
Hanging Toes To Bar
3
1 mins
1C
Hanging Leg Raise
3
1 mins
1D
Plank
3
1 mins
2A
Incline Bench Press (Dumbbell)
4
AMRAP
2B
Dumbbell Row
4
AMRAP
3A
Squat (Barbell)
4
AMRAP
3B
Deadlift (Dumbbell)
4
AMRAP
4A
Standing Barbell Shoulder Press
4
AMRAP
4B
Wide Grip Pull-Up
4
AMRAP
5A
Leg Press
4
AMRAP
5B
Hamstring Curl
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Mountain Climber
4
0.2 mins
3
Close Stance Clap Push-up
4
0.2 mins
4
Bear Crawl
4
0.2 mins
5
Medicine Ball push-up
4
0.2 mins
6
Burpee
4
0.2 mins
7
Pull-Up (Bodyweight)
4
0.5 mins
8
Med Ball Slam
4
0.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Mountain Climber
4
0.2 mins
3
Close Stance Clap Push-up
4
0.2 mins
4
Bear Crawl
4
0.2 mins
5
Medicine Ball push-up
4
0.2 mins
6
Burpee
4
0.2 mins
7
Pull-Up (Bodyweight)
4
0.5 mins
8
Med Ball Slam
4
0.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Mountain Climber
4
0.2 mins
3
Close Stance Clap Push-up
4
0.2 mins
4
Bear Crawl
4
0.2 mins
5
Medicine Ball push-up
4
0.2 mins
6
Burpee
4
0.2 mins
7
Pull-Up (Bodyweight)
4
0.5 mins
8
Med Ball Slam
4
0.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Mountain Climber
4
0.2 mins
3
Close Stance Clap Push-up
4
0.2 mins
4
Bear Crawl
4
0.2 mins
5
Medicine Ball push-up
4
0.2 mins
6
Burpee
4
0.2 mins
7
Pull-Up (Bodyweight)
4
0.5 mins
8
Med Ball Slam
4
0.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Mountain Climber
4
0.2 mins
3
Close Stance Clap Push-up
4
0.2 mins
4
Bear Crawl
4
0.2 mins
5
Medicine Ball push-up
4
0.2 mins
6
Burpee
4
0.2 mins
7
Pull-Up (Bodyweight)
4
0.5 mins
8
Med Ball Slam
4
0.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Mountain Climber
4
0.2 mins
3
Close Stance Clap Push-up
4
0.2 mins
4
Bear Crawl
4
0.2 mins
5
Medicine Ball push-up
4
0.2 mins
6
Burpee
4
0.2 mins
7
Pull-Up (Bodyweight)
4
0.5 mins
8
Med Ball Slam
4
0.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Mountain Climber
4
0.2 mins
3
Close Stance Clap Push-up
4
0.2 mins
4
Bear Crawl
4
0.2 mins
5
Medicine Ball push-up
4
0.2 mins
6
Burpee
4
0.2 mins
7
Pull-Up (Bodyweight)
4
0.5 mins
8
Med Ball Slam
4
0.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Mountain Climber
4
0.2 mins
3
Close Stance Clap Push-up
4
0.2 mins
4
Bear Crawl
4
0.2 mins
5
Medicine Ball push-up
4
0.2 mins
6
Burpee
4
0.2 mins
7
Pull-Up (Bodyweight)
4
0.5 mins
8
Med Ball Slam
4
0.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Mountain Climber
4
0.2 mins
3
Close Stance Clap Push-up
4
0.2 mins
4
Bear Crawl
4
0.2 mins
5
Medicine Ball push-up
4
0.2 mins
6
Burpee
4
0.2 mins
7
Pull-Up (Bodyweight)
4
0.5 mins
8
Med Ball Slam
4
0.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Mountain Climber
4
0.2 mins
3
Close Stance Clap Push-up
4
0.2 mins
4
Bear Crawl
4
0.2 mins
5
Medicine Ball push-up
4
0.2 mins
6
Burpee
4
0.2 mins
7
Pull-Up (Bodyweight)
4
0.5 mins
8
Med Ball Slam
4
0.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Chest Fly (Machine)
2
10 reps
3
Seated Bent Arm Machine Fly
2
12 reps
4
Bench Press (Dumbbell)
2
20 reps
5
Single Arm Cable Fly
2
13 reps
6A
Incline Cable Fly
6
10 reps
6B
Flat Cable Fly
6
10 reps
6C
Decline Cable Fly
6
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Chest Fly (Machine)
2
10 reps
3
Seated Bent Arm Machine Fly
2
12 reps
4
Bench Press (Dumbbell)
2
20 reps
5
Single Arm Cable Fly
2
13 reps
6A
Incline Cable Fly
6
10 reps
6B
Flat Cable Fly
6
10 reps
6C
Decline Cable Fly
6
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Chest Fly (Machine)
2
10 reps
3
Seated Bent Arm Machine Fly
2
12 reps
4
Bench Press (Dumbbell)
2
20 reps
5
Single Arm Cable Fly
2
13 reps
6A
Incline Cable Fly
6
10 reps
6B
Flat Cable Fly
6
10 reps
6C
Decline Cable Fly
6
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Chest Fly (Machine)
2
10 reps
3
Seated Bent Arm Machine Fly
2
12 reps
4
Bench Press (Dumbbell)
2
20 reps
5
Single Arm Cable Fly
2
13 reps
6A
Incline Cable Fly
6
10 reps
6B
Flat Cable Fly
6
10 reps
6C
Decline Cable Fly
6
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Chest Fly (Machine)
2
10 reps
3
Seated Bent Arm Machine Fly
2
12 reps
4
Bench Press (Dumbbell)
2
20 reps
5
Single Arm Cable Fly
2
13 reps
6A
Incline Cable Fly
6
10 reps
6B
Flat Cable Fly
6
10 reps
6C
Decline Cable Fly
6
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Chest Fly (Machine)
2
10 reps
3
Seated Bent Arm Machine Fly
2
12 reps
4
Bench Press (Dumbbell)
2
20 reps
5
Single Arm Cable Fly
2
13 reps
6A
Incline Cable Fly
6
10 reps
6B
Flat Cable Fly
6
10 reps
6C
Decline Cable Fly
6
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Chest Fly (Machine)
2
10 reps
3
Seated Bent Arm Machine Fly
2
12 reps
4
Bench Press (Dumbbell)
2
20 reps
5
Single Arm Cable Fly
2
13 reps
6A
Incline Cable Fly
6
10 reps
6B
Flat Cable Fly
6
10 reps
6C
Decline Cable Fly
6
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Chest Fly (Machine)
2
10 reps
3
Seated Bent Arm Machine Fly
2
12 reps
4
Bench Press (Dumbbell)
2
20 reps
5
Single Arm Cable Fly
2
13 reps
6A
Incline Cable Fly
6
10 reps
6B
Flat Cable Fly
6
10 reps
6C
Decline Cable Fly
6
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Chest Fly (Machine)
2
10 reps
3
Seated Bent Arm Machine Fly
2
12 reps
4
Bench Press (Dumbbell)
2
20 reps
5
Single Arm Cable Fly
2
13 reps
6A
Incline Cable Fly
6
10 reps
6B
Flat Cable Fly
6
10 reps
6C
Decline Cable Fly
6
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Chest Fly (Machine)
2
10 reps
3
Seated Bent Arm Machine Fly
2
12 reps
4
Bench Press (Dumbbell)
2
20 reps
5
Single Arm Cable Fly
2
13 reps
6A
Incline Cable Fly
6
10 reps
6B
Flat Cable Fly
6
10 reps
6C
Decline Cable Fly
6
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Chest Fly (Dumbbell)
4
AMRAP
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
3A
Leg Curl
4
AMRAP
3B
Leg Extension
4
AMRAP
4A
Bicep Curl (Barbell)
4
AMRAP
4B
Skull Crusher
4
AMRAP
5A
Hack Squat
4
AMRAP
5B
Front Squat (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Chest Fly (Dumbbell)
4
AMRAP
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
3A
Leg Curl
4
AMRAP
3B
Leg Extension
4
AMRAP
4A
Bicep Curl (Barbell)
4
AMRAP
4B
Skull Crusher
4
AMRAP
5A
Hack Squat
4
AMRAP
5B
Front Squat (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Chest Fly (Dumbbell)
4
AMRAP
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
3A
Leg Curl
4
AMRAP
3B
Leg Extension
4
AMRAP
4A
Bicep Curl (Barbell)
4
AMRAP
4B
Skull Crusher
4
AMRAP
5A
Hack Squat
4
AMRAP
5B
Front Squat (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Chest Fly (Dumbbell)
4
AMRAP
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
3A
Leg Curl
4
AMRAP
3B
Leg Extension
4
AMRAP
4A
Bicep Curl (Barbell)
4
AMRAP
4B
Skull Crusher
4
AMRAP
5A
Hack Squat
4
AMRAP
5B
Front Squat (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Chest Fly (Dumbbell)
4
AMRAP
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
3A
Leg Curl
4
AMRAP
3B
Leg Extension
4
AMRAP
4A
Bicep Curl (Barbell)
4
AMRAP
4B
Skull Crusher
4
AMRAP
5A
Hack Squat
4
AMRAP
5B
Front Squat (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Chest Fly (Dumbbell)
4
AMRAP
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
3A
Leg Curl
4
AMRAP
3B
Leg Extension
4
AMRAP
4A
Bicep Curl (Barbell)
4
AMRAP
4B
Skull Crusher
4
AMRAP
5A
Hack Squat
4
AMRAP
5B
Front Squat (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Chest Fly (Dumbbell)
4
AMRAP
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
3A
Leg Curl
4
AMRAP
3B
Leg Extension
4
AMRAP
4A
Bicep Curl (Barbell)
4
AMRAP
4B
Skull Crusher
4
AMRAP
5A
Hack Squat
4
AMRAP
5B
Front Squat (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Chest Fly (Dumbbell)
4
AMRAP
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
3A
Leg Curl
4
AMRAP
3B
Leg Extension
4
AMRAP
4A
Bicep Curl (Barbell)
4
AMRAP
4B
Skull Crusher
4
AMRAP
5A
Hack Squat
4
AMRAP
5B
Front Squat (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Chest Fly (Dumbbell)
4
AMRAP
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
3A
Leg Curl
4
AMRAP
3B
Leg Extension
4
AMRAP
4A
Bicep Curl (Barbell)
4
AMRAP
4B
Skull Crusher
4
AMRAP
5A
Hack Squat
4
AMRAP
5B
Front Squat (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Chest Fly (Dumbbell)
4
AMRAP
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
3A
Leg Curl
4
AMRAP
3B
Leg Extension
4
AMRAP
4A
Bicep Curl (Barbell)
4
AMRAP
4B
Skull Crusher
4
AMRAP
5A
Hack Squat
4
AMRAP
5B
Front Squat (Barbell)
4
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
RPE 10
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Shoulder Press (Machine)
4
16 reps
2B
Leg Extension
4
16 reps
3A
Chest Press (Machine)
4
16 reps
3B
Seated Calf Raise
4
16 reps
4A
Seated Row (Machine)
4
16 reps
4B
Leg Curl
4
16 reps
5A
Squat (Bodyweight)
4
16 reps
5B
Burpee
4
16 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Cable Crunch
3
1 mins
1B
Hanging Toes To Bar
3
1 mins
1C
Hanging Leg Raise
3
1 mins
1D
Plank
3
1 mins
2A
Incline Bench Press (Dumbbell)
4
AMRAP
2B
Dumbbell Row
4
AMRAP
3A
Squat (Barbell)
4
AMRAP
3B
Deadlift (Dumbbell)
4
AMRAP
4A
Standing Barbell Shoulder Press
4
AMRAP
4B
Wide Grip Pull-Up
4
AMRAP
5A
Leg Press
4
AMRAP
5B
Hamstring Curl
4
AMRAP
Day 8
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Mountain Climber
4
0.2 mins
3
Close Stance Clap Push-up
4
0.2 mins
4
Bear Crawl
4
0.2 mins
5
Medicine Ball push-up
4
0.2 mins
6
Burpee
4
0.2 mins
7
Pull-Up (Bodyweight)
4
0.5 mins
8
Med Ball Slam
4
0.5 mins
Day 9
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
AMRAP
1B
Plank
3
1 mins
1C
Mountain Climber
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2
Chest Fly (Machine)
2
10 reps
3
Seated Bent Arm Machine Fly
2
12 reps
4
Bench Press (Dumbbell)
2
20 reps
5
Single Arm Cable Fly
2
13 reps
6A
Incline Cable Fly
6
10 reps
6B
Flat Cable Fly
6
10 reps
6C
Decline Cable Fly
6
10 reps
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist
3
1 mins
1B
Leg Raise (Captain's Chair)
3
1 mins
1C
Hanging Bicycle kicks
3
1 mins
1D
Abs Crunch (Bodyweight)
3
1 mins
2A
Chest Fly (Dumbbell)
4
AMRAP
2B
Rear Delt Fly (Dumbbell)
4
AMRAP
3A
Leg Curl
4
AMRAP
3B
Leg Extension
4
AMRAP
4A
Bicep Curl (Barbell)
4
AMRAP
4B
Skull Crusher
4
AMRAP
5A
Hack Squat
4
AMRAP
5B
Front Squat (Barbell)
4
AMRAP
Week 1
1 / 10 Weeks
Day 1
1A
Hanging Leg Raise3 Sets
@10
1B
Plank3 Sets
1 mins
1C
Mountain Climber3 Sets
1 mins
1D
Abs Crunch (Bodyweight)3 Sets
1 mins
2A
Shoulder Press (Machine)4 Sets
16 Reps
2B
Leg Extension4 Sets
16 Reps
3A
Chest Press (Machine)4 Sets
16 Reps
3B
Seated Calf Raise4 Sets
16 Reps
4A
Seated Row (Machine)4 Sets
16 Reps
4B
Leg Curl4 Sets
16 Reps
5A
Squat (Bodyweight)4 Sets
16 Reps
5B
Burpee4 Sets
16 Reps
Day 2
1A
Cable Crunch3 Sets
1 mins
1B
Hanging Toes To Bar3 Sets
1 mins
1C
Hanging Leg Raise3 Sets
1 mins
1D
Plank3 Sets
1 mins
2A
Incline Bench Press (Dumbbell)4 Sets
AMRAP
2B
Dumbbell Row4 Sets
AMRAP
3A
Squat (Barbell)4 Sets
AMRAP
3B
Deadlift (Dumbbell)4 Sets
AMRAP
4A
Standing Barbell Shoulder Press4 Sets
AMRAP
4B
Wide Grip Pull-Up4 Sets
AMRAP
5A
Leg Press4 Sets
AMRAP
5B
Hamstring Curl4 Sets
AMRAP
Day 3
1A
Russian Twist3 Sets
1 mins
1B
Leg Raise (Captain's Chair)3 Sets
1 mins
1C
Hanging Bicycle kicks3 Sets
1 mins
1D
Abs Crunch (Bodyweight)3 Sets
1 mins
2
Mountain Climber4 Sets
0.2 mins
3
Close Stance Clap Push-up4 Sets
0.2 mins
4
Bear Crawl4 Sets
0.2 mins
5
Medicine Ball push-up4 Sets
0.2 mins
6
Burpee4 Sets
0.2 mins
7
Pull-Up (Bodyweight)4 Sets
0.5 mins
8
Med Ball Slam4 Sets
0.5 mins
Day 4
1A
Hanging Leg Raise3 Sets
AMRAP
1B
Plank3 Sets
1 mins
1C
Mountain Climber3 Sets
1 mins
1D
Abs Crunch (Bodyweight)3 Sets
1 mins
2
Chest Fly (Machine)2 Sets
10 Reps
3
Seated Bent Arm Machine Fly2 Sets
12 Reps
4
Bench Press (Dumbbell)2 Sets
20 Reps
5
Single Arm Cable Fly2 Sets
13 Reps
6A
Incline Cable Fly6 Sets
10 Reps
6B
Flat Cable Fly6 Sets
10 Reps
6C
Decline Cable Fly6 Sets
10 Reps
Day 5
1A
Russian Twist3 Sets
1 mins
1B
Leg Raise (Captain's Chair)3 Sets
1 mins
1C
Hanging Bicycle kicks3 Sets
1 mins
1D
Abs Crunch (Bodyweight)3 Sets
1 mins
2A
Chest Fly (Dumbbell)4 Sets
AMRAP
2B
Rear Delt Fly (Dumbbell)4 Sets
AMRAP
3A
Leg Curl4 Sets
AMRAP
3B
Leg Extension4 Sets
AMRAP
4A
Bicep Curl (Barbell)4 Sets
AMRAP
4B
Skull Crusher4 Sets
AMRAP
5A
Hack Squat4 Sets
AMRAP
5B
Front Squat (Barbell)4 Sets
AMRAP