Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Upper Body Lower Body Upper Body Lower Body Rest Hike/Free Session Rest
 Biceps  Calves  Shoulders  Thighs
 Triceps  Glutes  Chest  Calves
 Back  Hamstring  Lats

Warm Up (10Min) Warm Up (10Min) Warm Up (10Min) Warm Up (10Min)

Rowing Machine (2km) Cycling (10Min) Rowing Machine (2km) Cycling (10Min)

1a. Bicep Curls 1. Hamstring Curl 1a. Bicep Curls 1. Leg Press (leg press Machine)
1b. Skull Crushers 2. Standing Calf Raise 1b. Dumbbell Shoulder Press 2a. Leg Extension
2a. Dips 3. Elevated Leg Squat 2a. Dips 2b. Seated Calf Raise
2b. Seated Back Pull 4. Standing Cable Leg 2b. Lat Pull Down 3. Deadlifts
3a. Chest Press Extension 3a. Bench Press 4. thigh abductors (machine)
3b. Cable Cross Bicep Curl 3b. Upright Barbell Row

Warm Down Warm Down Warm Down Warm Down

4a. Crunches 5a. Crunches 4a. Crunches 5a. Crunches

4b. Raised Push Ups 5b. Kettle Bell Lunges 4b. Raised Push Ups 5b. Kettle Bell Lunges