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BoostcampPNG

The 40-Minute Strength System

by Bhavin S.

Program Description

The program is designed to help you get stronger, leaner, and better conditioned through short, efficient full-body workouts you can sustain long-term.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 05, 2026 03:18
  • Last Edited
    Mar 05, 2026 03:25
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.8%
Glutes
13.8%
Abs
11%
Hamstrings
10.7%
Upper Back
10.1%
Lats
7.7%
Front Delts
7.7%
Triceps
6.7%
Adductors
3.8%
Other
3.7%
Biceps
2.1%
Middle Delts
1.8%
Lower Back
1.5%
Chest
1.5%
Forearms
0.6%
Rear Delts
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Squat (Barbell)
5
6-8 reps
RPE 8
2B
Inverted Row
5
10-12 reps
RPE 8
3
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Squat (Barbell)
5
6-8 reps
RPE 8
2B
Inverted Row
5
10-12 reps
RPE 8
3
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Squat (Barbell)
5
6-8 reps
RPE 8
2B
Inverted Row
5
10-12 reps
RPE 8
3
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Squat (Barbell)
5
6-8 reps
RPE 8
2B
Inverted Row
5
10-12 reps
RPE 8
3
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Squat (Barbell)
5
6-8 reps
RPE 8
2B
Inverted Row
5
10-12 reps
RPE 8
3
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Squat (Barbell)
5
6-8 reps
RPE 8
2B
Inverted Row
5
10-12 reps
RPE 8
3
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Squat Thruster
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
3B
Plank
2
1 mins
-
4
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Squat Thruster
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
3B
Plank
2
1 mins
-
4
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Squat Thruster
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
3B
Plank
2
1 mins
-
4
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Squat Thruster
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
3B
Plank
2
1 mins
-
4
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Squat Thruster
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
3B
Plank
2
1 mins
-
4
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Squat Thruster
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
3B
Plank
2
1 mins
-
4
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Deadlift (Barbell)
5
6-8 reps
RPE 8
2B
Push Up
5
10-15 reps
RPE 8
3
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Deadlift (Barbell)
5
6-8 reps
RPE 8
2B
Push Up
5
10-15 reps
RPE 8
3
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Deadlift (Barbell)
5
6-8 reps
RPE 8
2B
Push Up
5
10-15 reps
RPE 8
3
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Deadlift (Barbell)
5
6-8 reps
RPE 8
2B
Push Up
5
10-15 reps
RPE 8
3
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Deadlift (Barbell)
5
6-8 reps
RPE 8
2B
Push Up
5
10-15 reps
RPE 8
3
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Deadlift (Barbell)
5
6-8 reps
RPE 8
2B
Push Up
5
10-15 reps
RPE 8
3
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Walking Lunge (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Bent Over Row (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Face Pull
2
12-15 reps
RPE 8
3B
Pallof Press
2
10-12 reps
-
4
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Walking Lunge (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Bent Over Row (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Face Pull
2
12-15 reps
RPE 8
3B
Pallof Press
2
10-12 reps
-
4
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Walking Lunge (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Bent Over Row (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Face Pull
2
12-15 reps
RPE 8
3B
Pallof Press
2
10-12 reps
-
4
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Walking Lunge (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Bent Over Row (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Face Pull
2
12-15 reps
RPE 8
3B
Pallof Press
2
10-12 reps
-
4
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Walking Lunge (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Bent Over Row (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Face Pull
2
12-15 reps
RPE 8
3B
Pallof Press
2
10-12 reps
-
4
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Walking Lunge (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Bent Over Row (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Face Pull
2
12-15 reps
RPE 8
3B
Pallof Press
2
10-12 reps
-
4
Walk
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Front Squat (Barbell)
5
6-8 reps
RPE 8
2B
Standing Shoulder Press (Dumbbell)
5
8-10 reps
RPE 8
3
Walk
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Front Squat (Barbell)
5
6-8 reps
RPE 8
2B
Standing Shoulder Press (Dumbbell)
5
8-10 reps
RPE 8
3
Walk
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Front Squat (Barbell)
5
6-8 reps
RPE 8
2B
Standing Shoulder Press (Dumbbell)
5
8-10 reps
RPE 8
3
Walk
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Front Squat (Barbell)
5
6-8 reps
RPE 8
2B
Standing Shoulder Press (Dumbbell)
5
8-10 reps
RPE 8
3
Walk
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Front Squat (Barbell)
5
6-8 reps
RPE 8
2B
Standing Shoulder Press (Dumbbell)
5
8-10 reps
RPE 8
3
Walk
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Front Squat (Barbell)
5
6-8 reps
RPE 8
2B
Standing Shoulder Press (Dumbbell)
5
8-10 reps
RPE 8
3
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Goblet Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Renegade Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
3B
Suitcase Carry
2
40 reps
-
4
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Goblet Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Renegade Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
3B
Suitcase Carry
2
40 reps
-
4
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Goblet Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Renegade Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
3B
Suitcase Carry
2
40 reps
-
4
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Goblet Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Renegade Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
3B
Suitcase Carry
2
40 reps
-
4
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Goblet Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Renegade Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
3B
Suitcase Carry
2
40 reps
-
4
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Goblet Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2B
Renegade Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
3B
Suitcase Carry
2
40 reps
-
4
Walk
1
10 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Walk
1 Set
10 mins
-
2A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
@8
2B
Inverted Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
@8
3
Walk
1 Set
10 mins
-
Day 2
1
Walk
1 Set
10 mins
-
2A
Squat Thruster
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
2B
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
3A
Hammer Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
3B
Plank
1 Set
1 Set
1 mins
1 mins
-
-
4
Walk
1 Set
10 mins
-
Day 3
1
Walk
1 Set
10 mins
-
2A
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
@8
2B
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
@8
@8
3
Walk
1 Set
10 mins
-
Day 4
1
Walk
1 Set
10 mins
-
2A
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
2B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
3A
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
3B
Pallof Press
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Walk
1 Set
10 mins
-
Day 5
1
Walk
1 Set
10 mins
-
2A
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
@8
2B
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
@8
@8
3
Walk
1 Set
10 mins
-
Day 6
1
Walk
1 Set
10 mins
-
2A
Goblet Squat
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
2B
Renegade Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
3A
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
3B
Suitcase Carry
1 Set
1 Set
40 Reps
40 Reps
-
-
4
Walk
1 Set
10 mins
-