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Strength Training:- Ammu

by null

Program Description

As a beginner myself, this program helps beginners to build confidence in the gym who are confused where to start. Further, the program aims to those who wants to be consistent and wants to build strength.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 17, 2025 09:43
  • Last Edited
    Jan 20, 2025 07:41
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
1
15 reps
-
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Front Raise
3
15 reps
-
11
Bicep Curl (Dumbbell)
3
15 reps
-
12
Tricep Kickback
3
15 reps
-
13
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
2
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Front Raise
3
15 reps
-
11
Bicep Curl (Dumbbell)
3
15 reps
-
12
Tricep Kickback
3
15 reps
-
13
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
2
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Front Raise
3
15 reps
-
11
Bicep Curl (Dumbbell)
3
15 reps
-
12
Tricep Kickback
3
15 reps
-
13
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
2
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Front Raise
3
15 reps
-
11
Bicep Curl (Dumbbell)
3
15 reps
-
12
Tricep Kickback
3
15 reps
-
13
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
2
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Front Raise
3
15 reps
-
11
Bicep Curl (Dumbbell)
3
15 reps
-
12
Tricep Kickback
3
15 reps
-
13
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
2
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Front Raise
3
15 reps
-
11
Bicep Curl (Dumbbell)
3
15 reps
-
12
Tricep Kickback
3
15 reps
-
13
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
2
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Front Raise
3
15 reps
-
11
Bicep Curl (Dumbbell)
3
15 reps
-
12
Tricep Kickback
3
15 reps
-
13
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
2
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Front Raise
3
15 reps
-
11
Bicep Curl (Dumbbell)
3
15 reps
-
12
Tricep Kickback
3
15 reps
-
13
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
2
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Front Raise
3
15 reps
-
11
Bicep Curl (Dumbbell)
3
15 reps
-
12
Tricep Kickback
3
15 reps
-
13
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
2
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Upright Row (Dumbbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Front Raise
3
15 reps
-
11
Bicep Curl (Dumbbell)
3
15 reps
-
12
Tricep Kickback
3
15 reps
-
13
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Squat (Smith Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Leg Curl
3
15 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Stance Cable Rotation
3
15 reps
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Squat (Smith Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Leg Curl
3
15 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Stance Cable Rotation
3
15 reps
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Squat (Smith Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Leg Curl
3
15 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Stance Cable Rotation
3
15 reps
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Squat (Smith Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Leg Curl
3
15 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Stance Cable Rotation
3
15 reps
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Squat (Smith Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Leg Curl
3
15 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Stance Cable Rotation
3
15 reps
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Squat (Smith Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Leg Curl
3
15 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Stance Cable Rotation
3
15 reps
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Squat (Smith Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Leg Curl
3
15 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Stance Cable Rotation
3
15 reps
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Squat (Smith Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Leg Curl
3
15 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Stance Cable Rotation
3
15 reps
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Squat (Smith Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Leg Curl
3
15 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Stance Cable Rotation
3
15 reps
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Squat (Smith Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Leg Curl
3
15 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Stance Cable Rotation
3
15 reps
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Bench Press (Smith Machine)
3
15 reps
-
6
Incline Bench Press (Smith Machine)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Floor Chest Fly (Dumbbell)
3
15 reps
-
9
Farmer's Walk (Weighted)
1
-
10
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Bench Press (Smith Machine)
3
15 reps
-
6
Incline Bench Press (Smith Machine)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Floor Chest Fly (Dumbbell)
3
15 reps
-
9
Farmer's Walk (Weighted)
1
-
10
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Bench Press (Smith Machine)
3
15 reps
-
6
Incline Bench Press (Smith Machine)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Floor Chest Fly (Dumbbell)
3
15 reps
-
9
Farmer's Walk (Weighted)
1
-
10
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Bench Press (Smith Machine)
3
15 reps
-
6
Incline Bench Press (Smith Machine)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Floor Chest Fly (Dumbbell)
3
15 reps
-
9
Farmer's Walk (Weighted)
1
-
10
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Bench Press (Smith Machine)
3
15 reps
-
6
Incline Bench Press (Smith Machine)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Floor Chest Fly (Dumbbell)
3
15 reps
-
9
Farmer's Walk (Weighted)
1
-
10
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Bench Press (Smith Machine)
3
15 reps
-
6
Incline Bench Press (Smith Machine)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Floor Chest Fly (Dumbbell)
3
15 reps
-
9
Farmer's Walk (Weighted)
1
-
10
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Bench Press (Smith Machine)
3
15 reps
-
6
Incline Bench Press (Smith Machine)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Floor Chest Fly (Dumbbell)
3
15 reps
-
9
Farmer's Walk (Weighted)
1
-
10
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Bench Press (Smith Machine)
3
15 reps
-
6
Incline Bench Press (Smith Machine)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Floor Chest Fly (Dumbbell)
3
15 reps
-
9
Farmer's Walk (Weighted)
1
-
10
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Bench Press (Smith Machine)
3
15 reps
-
6
Incline Bench Press (Smith Machine)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Floor Chest Fly (Dumbbell)
3
15 reps
-
9
Farmer's Walk (Weighted)
1
-
10
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Bench Press (Smith Machine)
3
15 reps
-
6
Incline Bench Press (Smith Machine)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Floor Chest Fly (Dumbbell)
3
15 reps
-
9
Farmer's Walk (Weighted)
1
-
10
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Plank
3
-20 mins
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
Stance Cable Rotation
3
15 reps
-
8
Farmer's Walk (Weighted)
3
15 reps
-
9
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Plank
3
-20 mins
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
Stance Cable Rotation
3
15 reps
-
8
Farmer's Walk (Weighted)
3
15 reps
-
9
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Plank
3
-20 mins
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
Stance Cable Rotation
3
15 reps
-
8
Farmer's Walk (Weighted)
3
15 reps
-
9
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Plank
3
-20 mins
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
Stance Cable Rotation
3
15 reps
-
8
Farmer's Walk (Weighted)
3
15 reps
-
9
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Plank
3
-20 mins
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
Stance Cable Rotation
3
15 reps
-
8
Farmer's Walk (Weighted)
3
15 reps
-
9
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Plank
3
-20 mins
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
Stance Cable Rotation
3
15 reps
-
8
Farmer's Walk (Weighted)
3
15 reps
-
9
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Plank
3
-20 mins
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
Stance Cable Rotation
3
15 reps
-
8
Farmer's Walk (Weighted)
3
15 reps
-
9
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Plank
3
-20 mins
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
Stance Cable Rotation
3
15 reps
-
8
Farmer's Walk (Weighted)
3
15 reps
-
9
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Plank
3
-20 mins
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
Stance Cable Rotation
3
15 reps
-
8
Farmer's Walk (Weighted)
3
15 reps
-
9
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
15 reps
-
2
Bird Dog
1
15 reps
-
3
Prone Lat Pulldown
1
15 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Plank
3
-20 mins
-
6
Deadlift (Dumbbell)
3
15 reps
-
7
Stance Cable Rotation
3
15 reps
-
8
Farmer's Walk (Weighted)
3
15 reps
-
9
Stretching
1
5 mins
-
Week 1
1 / 10 Weeks
Day 2
1
Superman
1 Set
15 Reps
-
2
Bird Dog
1 Set
15 Reps
-
3
Prone Lat Pulldown
1 Set
15 Reps
-
4
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
5
Squat (Smith Machine)
3 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
15 Reps
-
7
Leg Extension
3 Sets
15 Reps
-
8
Leg Curl
3 Sets
15 Reps
-
9
Abs Crunch (Machine)
3 Sets
15 Reps
-
10
Stance Cable Rotation
3 Sets
15 Reps
-
11
Stretching
1 Set
5 mins
-
Day 4
1
Superman
1 Set
15 Reps
-
2
Bird Dog
1 Set
15 Reps
-
3
Prone Lat Pulldown
1 Set
15 Reps
-
4
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
5
Plank
3 Sets
-20 mins
-
6
Deadlift (Dumbbell)
3 Sets
15 Reps
-
7
Stance Cable Rotation
3 Sets
15 Reps
-
8
Farmer's Walk (Weighted)
3 Sets
15 Reps
-
9
Stretching
1 Set
5 mins
-
Day 3
1
Superman
1 Set
15 Reps
-
2
Bird Dog
1 Set
15 Reps
-
3
Prone Lat Pulldown
1 Set
15 Reps
-
4
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
5
Bench Press (Smith Machine)
3 Sets
15 Reps
-
6
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
-
7
Chest Press (Machine)
3 Sets
15 Reps
-
8
Floor Chest Fly (Dumbbell)
3 Sets
15 Reps
-
9
Farmer's Walk (Weighted)
1 Set
-
10
Stretching
1 Set
5 mins
-
Day 1
1
Superman
1 Set
15 Reps
-
2
Bird Dog
1 Set
1 Set
15 Reps
-
-
3
Prone Lat Pulldown
1 Set
15 Reps
-
4
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
5
Lat Pulldown
3 Sets
15 Reps
-
6
Seated Row (Cable)
3 Sets
15 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
8
Upright Row (Dumbbell)
3 Sets
15 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
10
Front Raise
3 Sets
15 Reps
-
11
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
12
Tricep Kickback
3 Sets
15 Reps
-
13
Stretching
1 Set
5 mins
-