Full Body — Day 1

• Squats – 35
• Push-ups – 20
• Romanian Deadlift (RDL) – 20
• Seated Cable Row (on one leg) – 15 per arm
• Incline Bench Press – 15
• Arnold Press – 15
• Hip Thrust (on one leg) – 15 per leg
• Concentration Curl – 15 per arm
• Skull Crushers (French Press) – 20
• Plank – 90 sec
• Abdominal Crunches (with weight) – 30
• Superman Exercise – 20
• Calf Raises – 40
• Hanging Leg Raises – 25
• Parallel Bar Dips – 20

Full Body — Day 2

• Front Squat (with weight) – 25
• Pull-ups – 12
• Lunges – 20 per leg
• Lateral Dumbbell Raises – 20
• Overhead Press (OHP) – 15
• Bent-Over Barbell Row – 15
• Bent-Over Lateral Raise – 20
• Hammer Curls – 20
• Tricep Cable Pushdown – 20
• Plank (side) – 45 sec per side
• Bicycle Crunches – 50
• Farmer's Walk – 60 sec
• Lat Pulldown – 15
• Seated Calf Raises – 40
• Face Pull – 20

Full Body — Day 3

• Squats – 35
• Barbell Bench Press – 15
• Deadlift – 10
• Seated Cable Row – 20
• Lateral Dumbbell Raises – 15
• Pull-ups – 12
• Neutral Grip Curls – 15
• Close-Grip Bench Press – 15
• Stability Ball Crunches – 25
• Plank – 60 sec
• Calf Raises – 40
• Superman Exercise – 25
• Dumbbell Shoulder Press – 15
• Hanging Leg Raises – 30
• Dumbbell Shrugs – 20

Full Body — Day 4

• Front Squat (with weight) – 25
• Arnold Press – 15
• Lunges (with weight) – 20 per leg
• Behind-the-Neck Lat Pulldown – 15
• Push-ups – 20
• Bent-Over Lateral Raise – 20
• Hip Thrust – 30
• Tricep Cable Pushdown – 20
• Concentration Curl – 15 per arm
• Plank (side) – 45 sec per side
• Abdominal Crunches – 30
• Romanian Deadlift (RDL) – 20
• Pullover (light weight) – 15
• Hanging Leg Raises – 20
• Jump Rope – 3 min

Full Body — Day 5

• Squats – 35
• Incline Bench Press – 15
• Bent-Over Barbell Row – 15
• Overhead Press (OHP) – 15
• Lateral Dumbbell Raises – 20
• Pull-ups – 12
• Skull Crushers (French Press) – 20
• Hammer Curls – 20
• Plank – 90 sec
• Bicycle Crunches – 50
• Superman Exercise – 20
• Calf Raises (standing) – 40
• Front Dumbbell Raise – 20
• Hanging Leg Raises – 30
• Parallel Bar Dips – 20

Full Body — Day 6

• Stiff-Leg Deadlift – 15
• Push-ups – 20
• Seated Cable Row – 20
• Dumbbell Shoulder Press – 15
• Bent-Over Lateral Raise – 20
• Squats (with weight) – 30
• Barbell Bicep Curl – 20
• Tricep Cable Pushdown – 20
• Stability Ball Crunches – 30
• Plank (side) – 45 sec per side
• Farmer's Walk – 60 sec
• Face Pull – 20
• Hanging Leg Raises – 25
• Dumbbell Shrugs – 25
• Jump Rope – 3 min

Full Body — Day 7

• Lunges – 20 per leg
• Barbell Bench Press – 15
• Superman Exercise – 25
• Plank – 90 sec
• Lateral Dumbbell Raises – 20
• Hip Thrust (on one leg) – 15 per leg
• Bent-Over Barbell Row – 15
• Neutral Grip Curls – 20
• Close-Grip Bench Press – 15
• Abdominal Crunches (with weight) – 30
• Seated Calf Raises – 40
• Lat Pulldown – 15
• Front Squat – 25
• Pull-ups – 12
• Bicycle Crunches – 50

Full Body — Day 8

• Burpees – 20
• Squats – 30
• Mountain Climbers – 60 per leg
• Jump Rope – 5 min
• Push-ups – 20
• Lunges – 25 per leg
• Seated Cable Row (fast) – 20
• Overhead Press (OHP) – 15
• Bicycle Crunches – 60
• Hip Thrust – 30
• Plank – 75 sec
• Barbell Bicep Curl (fast) – 20
• Lateral Dumbbell Raises (fast) – 20
• Superman Exercise – 25
• Hanging Leg Raises – 35

Full Body — Day 9

• Lunges (light jump) – 20 per leg
• Jump Rope – 5 min
• Hanging Leg Raises – 35
• Squats – 25
• Bicycle Crunches – 50
• Lateral Dumbbell Raises (fast) – 25
• Barbell Bicep Curl (fast) – 20
• Superman Exercise – 30
• Calf Raises (standing) – 45
• Push-ups – 20
• Mountain Climbers – 60 per leg
• Incline Bench Press (fast) – 15
• Burpees – 20
• Upright Barbell Row (fast) – 20
• Plank (side) – 30 sec per side

Full Body — Day 10

• Mountain Climbers – 70 per leg
• Incline Bench Press (fast) – 15
• Burpees – 25
• Upright Barbell Row (fast) – 20
• Plank – 60 sec
• Bent-Over Lateral Raise (fast) – 20
• Parallel Bar Dips – 20
• Abdominal Crunches – 40
• Squats – 25
• Pull-ups – 12
• Jump Rope – 5 min
• Hip Thrust – 30
• Overhead Press (OHP) (fast) – 15
• Hammer Curls (fast) – 20
• Tricep Cable Pushdown – 20

Full Body — Day 11

• Jump Rope – 6 min
• Squats – 25
• Seated Cable Row (fast) – 20
• Push-ups – 20
• Hip Thrust – 15 per leg
• Arnold Press – 15
• Hanging Leg Raises – 35
• Skull Crushers (French Press) – 20
• Lunges (fast pace) – 25 per leg
• Plank – 75 sec
• Burpees – 20
• Mountain Climbers – 60 per leg
• Bent-Over Barbell Row (fast) – 15
• Lateral Dumbbell Raises (fast) – 25
• Concentration Curl – 15 per arm

Full Body — Day 12

• Burpees – 25
• Mountain Climbers – 70 per leg
• Squats (explosive jump) – 30
• Incline Bench Press (fast) – 15
• Bent-Over Barbell Row (fast) – 20
• Bicycle Crunches – 60
• Lateral Dumbbell Raises (fast) – 25
• Hammer Curls (fast) – 20
• Superman Exercise – 30
• Calf Raises (standing) – 45
• Lunges (fast pace) – 25 per leg
• Jump Rope – 6 min
• Push-ups – 20
• Plank – 90 sec
• Hanging Leg Raises – 30

Full Body — Day 13

• Lunges (light jump) – 25 per leg
• Jump Rope – 7 min
• Push-ups – 10 per arm
• Hip Thrust – 40
• Front Dumbbell Raise (fast) – 20
• Pull-ups – 12
• Hanging Leg Raises – 40
• Skull Crushers (French Press) – 20
• Mountain Climbers – 90 sec
• Squats – 30
• Burpees – 30
• Seated Cable Row (fast) – 20
• Overhead Press (OHP) – 15
• Stability Ball Crunches – 35
• Farmer's Walk – 75 sec

Full Body — Day 14

• Jump Rope – 8 min
• Burpees – 30
• Squats (explosive jump) – 35
• Mountain Climbers – 80 per leg
• Push-ups – 25
• Lunges (light jump) – 30 per leg
• Seated Cable Row (fast) – 20
• Overhead Press (OHP) (fast) – 20
• Bicycle Crunches – 70
• Hip Thrust – 40
• Plank – 90 sec
• Lateral Dumbbell Raises (fast) – 25
• Barbell Bicep Curl (fast) – 20
• Tricep Cable Pushdown – 20
• Hanging Leg Raises – 35