Men's
- Day 1:
- Cardio - 30 Minutes
- Crunches - 50
- Dumbbell Side Bends - 30
- Day 2:
- Bench Press (Free Weight)
- Barbell Curl
- Dip Machine
- Barbell Shoulder Press
- Dumbbell Shrugs
- Lat Pulldowns
- Leg Press
- Calf Raise
- Day 3:
- Cardio - 30 Minutes
- Ab Crunch Machine - 50
- Air Bike - 50
- Alternate Heel Toe - 50
- Day 4:
- Incline Bench Press
- Hammer Curl
- Tricep Pushdown
- Lateral Raise
- Seated Cable Row
- Leg Extensions
- Leg Curls
- Reverse Barbell Curl
Women's
- Day 1:
- Bench Press
- Triceps Pushdown (Rope)
- Shoulder Press
- Barbell Curl
- Lying T Bar Row
- Squats
- Barbell Lunge
- Leg Extensions
- Calf Raises
- Day 2:
- Cardio - 40 Minutes
- Day 3:
- Cardio - 30 Minutes
- Ab Crunches - 50
- Butt Ups - 50
- Cross Body Crunch
- Day 4:
- Push Ups
- Upright Rows with Bar
- Machine Dips
- Concentrated Curls
- Lat Pulldown
- Lying Leg Curls
- Calf Raises
- Leg Press
