Full Body — Day 1

• Squats – 20
• Push-ups – 15
• Hip Thrust – 20
• Plank – 45 sec
• Superman Exercise – 20
• Hanging Leg Raises – 15
• Abdominal Crunches – 25
• Jump Rope – 2 min
• Hammer Curls – 15
• Calf Raises – 30

Full Body — Day 2

• Lunges – 12
• Burpees – 10
• Plank (side) – 30 sec (per side)
• Push-ups – 12
• Bent-Over Barbell Row – 15
• Bicycle Crunches – 20 (per side)
• Calf Raises – 30
• Superman Exercise – 20
• Concentration Curl – 15
• Bar Hang – 40 sec

Full Body — Day 3

• Squats (explosive jump) – 15
• Parallel Bar Dips (from chair) – 12
• Bent-Over Barbell Row – 15
• Hip Thrust (single leg) – 15
• Abdominal Crunches – 25
• Mountain Climbers – 40 sec
• Bent-Over Lateral Raise – 20
• Wrist Curls – 20
• Plank – 45 sec
• Hanging Leg Raises – 15

Full Body — Day 4

• Front Squat – 20
• Abdominal Crunches – 25
• Hanging Leg Raises – 15
• Plank – 40 sec
• Push-ups – 15
• Superman Exercise – 20
• Lunges – 12
• Hammer Curls – 15
• Calf Raises – 30
• Mountain Climbers – 40 sec

Full Body — Day 5

• Burpees – 10
• Squats – 20
• Hip Thrust – 20
• Abdominal Crunches – 25
• Plank – 45 sec
• Jump Rope – 2 min
• Push-ups – 15
• Superman Exercise – 20
• Hanging Leg Raises – 15
• Bent-Over Barbell Row – 15

Full Body — Day 6

• Squats (with 3-sec pause) – 15
• Parallel Bar Dips (from chair) – 12
• Bent-Over Barbell Row – 15
• Lunges (with rotation) – 12
• Bicycle Crunches – 20
• Plank (side) – 30 sec
• Bent-Over Lateral Raise – 20
• Reverse Wrist Curls – 20
• Calf Raises – 30
• Hanging Leg Raises – 15

Full Body — Day 7

• Hip Thrust – 20
• Superman Exercise – 20
• Plank – 60 sec
• Abdominal Crunches – 25
• Squats – 20
• Bar Hang – 40 sec
• Mountain Climbers – 40 sec
• Push-ups – 10
• Jump Rope – 2 min
• Lunges – 12

Full Body — Day 8

• Front Squat – 15
• Barbell Bench Press – 12
• Romanian Deadlift (RDL) – 15
• Overhead Press (OHP) – 12
• Bent-Over Lateral Raise – 12
• Stability Ball Crunches – 20
• Barbell Bicep Curl – 12
• Skull Crushers (French Press) – 12
• Plank – 40 sec
• Calf Raises – 20

Full Body — Day 9

• Lunges – 12
• Seated Cable Row – 12
• Incline Bench Press – 12
• Hammer Curls – 15
• Reverse Fly – 15
• Hip Thrust – 15
• Arnold Press – 12
• Abdominal Crunches – 20
• Farmer's Walk – 60 sec
• Tricep Cable Pushdown – 15

Full Body — Day 10

• Burpees – 10
• Front Squat – 15
• Overhead Press (OHP) – 12
• Pullover – 12
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Stability Ball Crunches – 20
• Hanging Leg Raises – 15
• Dumbbell Shrugs – 20
• Seated Calf Raises – 20

Full Body — Day 11

• Romanian Deadlift (RDL) – 15
• Barbell Bench Press – 12
• Arnold Press – 12
• Concentration Curl – 15
• Skull Crushers (French Press) – 12
• Abdominal Crunches – 20
• Hip Thrust – 15
• Bent-Over Lateral Raise – 12
• Neutral Grip Curls – 15
• Calf Raises – 20

Full Body — Day 12

• Dumbbell Shoulder Press – 12
• Upright Barbell Row – 12
• Seated Cable Row – 12
• Push-ups – 12
• Lateral Dumbbell Raises – 15
• Squats – 15
• Bicycle Crunches – 20
• Hammer Curls – 12
• Tricep Cable Pushdown – 15
• Hanging Leg Raises – 15

Full Body — Day 13

• Front Squat – 15
• Incline Bench Press – 12
• Bent-Over Lateral Raise – 12
• Calf Raises – 20
• Barbell Bicep Curl – 12
• Skull Crushers (French Press) – 12
• Hip Thrust – 15
• Abdominal Crunches – 20
• Reverse Fly – 15
• Farmer's Walk – 60 sec

Full Body — Day 14

• Burpees – 10
• Squats – 15
• Dumbbell Shoulder Press – 12
• Bent-Over Lateral Raise – 12
• Lateral Dumbbell Raises – 15
• Romanian Deadlift (RDL) – 15
• Hammer Curls – 12
• Skull Crushers (French Press) – 12
• Plank – 40 sec
• Hanging Leg Raises – 15