Day 1

Week 6

Lower Body

Click on the exercises to see how they are executed

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Glute Donkey Kickback

15 Reps per leg
4 Sets

Reversed Lunges

10 Reps per side
4 Sets

Sliding Side Lunges

10 Reps per leg
3 Sets

Good mornings

15 Reps
4 Sets

Kickbacks Cable DOOR

12 Reps per side
3 Sets

Day 3

Week 5

Back / Biceps / Legs

Click on the exercises to see how they are executed

Portfolio

Seated Row with bar DOOR

12 Reps
5 Sets

Lat pull w bar DOOR

12 Rep
4 Sets

Double biceps curl

10 Reps
4 Sets

One Arm Isolated Biceps Curl

10 Reps per arm
5 Sets

Leg Extension DOOR

12 Reps per leg
4 Sets

Hamstring Curl in Cable DOOR

12 Reps per leg
3 Sets

Day 2

Week 5

Upper Body and Abs

Click on the exercises to see how they are executed

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Single Lat Raise DOOR

10 Reps er side
4 Sets

Press DOOR

10 Reps
4 Sets

Overhead Triceps Extension DOOR

10 Reps
4 Sets

Triceps kickbacks LFB

10 Reps
3 Sets

Chest and Shoulder Press

10 Reps per side
4 Sets

AB Roller

As long as you can
4 Sets

Knee Tucks LIGHT

8 Reps
3 Sets

Day 1

Week 5

Lower Body

Click on the exercises to see how they are executed

Portfolio

Squats

15 Reps
5 Sets

Reversed Lunges

12 Reps per side
4 Sets

Sliding Side Lunges

10 Reps per leg
3 Sets

Good mornings

15 Reps
4 Sets

Side kicks DOOR

12 Reps per side
3 Sets

Day 3

Week 4

Back / Biceps / Legs

Click on the exercises to see how they are executed

Portfolio

Seated Row

12 Reps
4 Sets

Rear Delt face pull DOOR

12 Rep
5 Sets

Standing biceps curl DOOR

10 Reps
4 Sets

Single Superman Curl DOOR

10 Reps
5 Sets

Leg Extension DOOR

12 Reps per leg
4 Sets

Hamstring Curl in Cable DOOR

12 Reps per leg
3 Sets

Day 2

Week 4

Upper Body and Abs

Click on the exercises to see how they are executed

Portfolio

Upright Row with handles

10 Reps
5 Sets

Lat raise LFB

8 Reps
4 Sets

Overhead extensions

10 Reps
4 Sets

Bent Over Triceps Kickout

10 Reps
3 Sets

Chest and Shoulder Press

10 Reps per side
4 Sets

Plank on balance

As long as you can
4 Sets

Day 1

Week 4

Lower Body

Click on the exercises to see how they are executed

Portfolio

Squats on Balance

10 Reps
5 Sets

Squats HEX TRAP

12 Reps
4 Sets

Split Squats

10 Reps per leg
3 Sets

Reversed Lunges

10 Reps per leg
3 Sets

Rolling Hamstring Curls

8 Reps
3 Sets

Day 3

Week 3

Back / Biceps / Legs

Click on the exercises to see how they are executed

Portfolio

One Arm Row with bar

12 Reps per arm
4 Sets

Pulldowns in cable DOOR

12 Rep
5 Sets

Hammer Curl

10 Reps
4 Sets

Preacher Curl

10 Reps
5 Sets

Calf Raises

12 Reps per calf
4 Sets

Hamstring Curl in Cable DOOR

12 Reps per leg
4 Sets

Day 2

Week 3

Upper Body and Abs

Click on the exercises to see how they are executed

Portfolio

Lat raise LFB

10 Reps
5 Sets

Underhand Front Raise Cable LFB

8 Reps
4 Sets

Overhead extensions

10 Reps
3 Sets

Reversed single Triceps Extension DOOR

10 Reps per arm
3 Sets

Upper Chest

10 Reps per side
4 Sets

AB Roller

As many as you can
4 Sets

Crunches – no equipment

15 Reps
3 Sets

Day 1

Week 3

Lower Body

Click on the exercises to see how they are executed

Portfolio

Reversed Lunges in cable DOOR

12 Reps per leg
5 Sets

Side Lunges w cable DOOR

12 Reps per leg
4 Sets

Kickbacks Cable DOOR

10 Reps per leg
4 Sets

Side kicks DOOR

10 Reps per leg
3 Sets

Squats on Balance

15 Reps
4 Sets

Week 6

Lower Body

Portfolio

Glute Donkey Kickback

Reversed Lunges

Sliding Side Lunges

Good mornings

Kickbacks Cable DOOR

Week 5

Back / Biceps / Legs

Portfolio

Seated Row with bar DOOR

Lat pull w bar DOOR

Double biceps curl

One Arm Isolated Biceps Curl

Leg Extension DOOR

Hamstring Curl in Cable DOOR

Week 5

Upper Body and Abs

Portfolio

Single Lat Raise DOOR

Press DOOR

Overhead Triceps Extension DOOR

Triceps kickbacks LFB

Chest and Shoulder Press

AB Roller​

Knee Tucks LIGHT

Week 5

Lower Body

Portfolio

Squats

Reversed Lunges

Sliding Side Lunges

Good mornings

Side kicks DOOR

Week 4

Back / Biceps / Legs

Portfolio

Seated Row

Rear Delt face pull DOOR

Standing biceps curl DOOR

Single Superman Curl DOOR

Leg Extension DOOR

Hamstring Curl in Cable DOOR

Week 4

Upper Body and Abs

Portfolio

Upright Row with handles

Lat raise LFB

Overhead extensions

Bent Over Triceps Kickout

Chest and Shoulder Press

Plank on balance

Week 4

Lower Body

Portfolio

Squats on Balance

Squats HEX TRAP

Split Squats

Reversed Lunges

Rolling Hamstring Curls

Week 3

Back / Biceps / Legs

Portfolio

One Arm Row with bar

Pulldowns in cable DOOR

Hammer Curl

Preacher Curl

Calf Raises

Hamstring Curl in Cable DOOR

Week 3

Upper Body and Abs

Portfolio

Lat raise LFB

Underhand Front Raise Cable LFB

Overhead extensions

Reversed single Triceps Extension DOOR

Upper Chest

AB Roller​

Week 3

AB Roller

AB Roller