logo
BoostcampPNG

MerouanBallout (1)

by Merouan Ballout
1 athletes joined

Program Description

Spec

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 26, 2025 01:33
  • Last Edited
    Aug 31, 2025 07:06

Summary

Transform your physique with the MerouanBallout program, a comprehensive 12-week journey designed for serious lifters. Committing just three days a week, you'll tackle a balanced mix of upper and lower body workouts, focusing on strength, hypertrophy, and core stability. Each session is packed with targeted exercises like the Barbell Bench Press and Trap Bar Squat, ensuring you build muscle effectively while enhancing your overall fitness. Get ready to elevate your training and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Abs
22.9%
Forearms
14.3%
Upper Back
9.1%
Triceps
8.9%
Front Delts
8.7%
Biceps
8%
Middle Delts
7.2%
Chest
7%
Rear Delts
6%
Hamstrings
4%
Calves
4%
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Prone Y-T-W
4
12 reps
-
8
Abs Crunch (Weighted)
4
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Prone Y-T-W
4
12 reps
-
8
Abs Crunch (Weighted)
4
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Prone Y-T-W
4
12 reps
-
8
Abs Crunch (Weighted)
4
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Prone Y-T-W
4
12 reps
-
8
Abs Crunch (Weighted)
4
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Prone Y-T-W
4
12 reps
-
8
Abs Crunch (Weighted)
4
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Prone Y-T-W
4
12 reps
-
8
Abs Crunch (Weighted)
4
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Prone Y-T-W
4
12 reps
-
8
Abs Crunch (Weighted)
4
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Prone Y-T-W
4
12 reps
-
8
Abs Crunch (Weighted)
4
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Prone Y-T-W
4
12 reps
-
8
Abs Crunch (Weighted)
4
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Prone Y-T-W
4
12 reps
-
8
Abs Crunch (Weighted)
4
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Prone Y-T-W
4
12 reps
-
8
Abs Crunch (Weighted)
4
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Prone Y-T-W
4
12 reps
-
8
Abs Crunch (Weighted)
4
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar "Squat"
4
12 reps
-
2
Leg Curl
4
15 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
5
Pinch Plate Hold
4
1 mins
-
6
Dead Hang
3
1 mins
-
7
Prone Y-T-W
3
15 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar "Squat"
4
12 reps
-
2
Leg Curl
4
15 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
5
Pinch Plate Hold
4
1 mins
-
6
Dead Hang
3
1 mins
-
7
Prone Y-T-W
3
15 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar "Squat"
4
12 reps
-
2
Leg Curl
4
15 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
5
Pinch Plate Hold
4
1 mins
-
6
Dead Hang
3
1 mins
-
7
Prone Y-T-W
3
15 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar "Squat"
4
12 reps
-
2
Leg Curl
4
15 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
5
Pinch Plate Hold
4
1 mins
-
6
Dead Hang
3
1 mins
-
7
Prone Y-T-W
3
15 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar "Squat"
4
12 reps
-
2
Leg Curl
4
15 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
5
Pinch Plate Hold
4
1 mins
-
6
Dead Hang
3
1 mins
-
7
Prone Y-T-W
3
15 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar "Squat"
4
12 reps
-
2
Leg Curl
4
15 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
5
Pinch Plate Hold
4
1 mins
-
6
Dead Hang
3
1 mins
-
7
Prone Y-T-W
3
15 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar "Squat"
4
12 reps
-
2
Leg Curl
4
15 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
5
Pinch Plate Hold
4
1 mins
-
6
Dead Hang
3
1 mins
-
7
Prone Y-T-W
3
15 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar "Squat"
4
12 reps
-
2
Leg Curl
4
15 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
5
Pinch Plate Hold
4
1 mins
-
6
Dead Hang
3
1 mins
-
7
Prone Y-T-W
3
15 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar "Squat"
4
12 reps
-
2
Leg Curl
4
15 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
5
Pinch Plate Hold
4
1 mins
-
6
Dead Hang
3
1 mins
-
7
Prone Y-T-W
3
15 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar "Squat"
4
12 reps
-
2
Leg Curl
4
15 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
5
Pinch Plate Hold
4
1 mins
-
6
Dead Hang
3
1 mins
-
7
Prone Y-T-W
3
15 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar "Squat"
4
12 reps
-
2
Leg Curl
4
15 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
5
Pinch Plate Hold
4
1 mins
-
6
Dead Hang
3
1 mins
-
7
Prone Y-T-W
3
15 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar "Squat"
4
12 reps
-
2
Leg Curl
4
15 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
5
Pinch Plate Hold
4
1 mins
-
6
Dead Hang
3
1 mins
-
7
Prone Y-T-W
3
15 reps
-
8
Abs Crunch (Weighted)
3
12 reps
-
9
Plank
3
1 mins
-
10
Lying Leg Raise
3
15 reps
-
11
Leg Flutter Kick
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pinch Plate Hold
4
1 mins
-
2
Dead Hang
3
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Face Pull
3
10 reps
-
7
Prone Y-T-W
3
10 reps
-
8
Bicep Curl (Barbell)
4
12 reps
-
9
Lying Leg Raise
4
15 reps
-
10
Leg Flutter Kick
4
15 reps
-
11
Copenhagen Side Plank
3
1 mins
-
12
Long Lever Hamstring Bridge
3
0.3 mins
-
13
Single Leg Decline Plank Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pinch Plate Hold
4
1 mins
-
2
Dead Hang
3
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Face Pull
3
10 reps
-
7
Prone Y-T-W
3
10 reps
-
8
Bicep Curl (Barbell)
4
12 reps
-
9
Lying Leg Raise
4
15 reps
-
10
Leg Flutter Kick
4
15 reps
-
11
Copenhagen Side Plank
3
1 mins
-
12
Long Lever Hamstring Bridge
3
0.3 mins
-
13
Single Leg Decline Plank Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pinch Plate Hold
4
1 mins
-
2
Dead Hang
3
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Face Pull
3
10 reps
-
7
Prone Y-T-W
3
10 reps
-
8
Bicep Curl (Barbell)
4
12 reps
-
9
Lying Leg Raise
4
15 reps
-
10
Leg Flutter Kick
4
15 reps
-
11
Copenhagen Side Plank
3
1 mins
-
12
Long Lever Hamstring Bridge
3
0.3 mins
-
13
Single Leg Decline Plank Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pinch Plate Hold
4
1 mins
-
2
Dead Hang
3
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Face Pull
3
10 reps
-
7
Prone Y-T-W
3
10 reps
-
8
Bicep Curl (Barbell)
4
12 reps
-
9
Lying Leg Raise
4
15 reps
-
10
Leg Flutter Kick
4
15 reps
-
11
Copenhagen Side Plank
3
1 mins
-
12
Long Lever Hamstring Bridge
3
0.3 mins
-
13
Single Leg Decline Plank Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pinch Plate Hold
4
1 mins
-
2
Dead Hang
3
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Face Pull
3
10 reps
-
7
Prone Y-T-W
3
10 reps
-
8
Bicep Curl (Barbell)
4
12 reps
-
9
Lying Leg Raise
4
15 reps
-
10
Leg Flutter Kick
4
15 reps
-
11
Copenhagen Side Plank
3
1 mins
-
12
Long Lever Hamstring Bridge
3
0.3 mins
-
13
Single Leg Decline Plank Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pinch Plate Hold
4
1 mins
-
2
Dead Hang
3
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Face Pull
3
10 reps
-
7
Prone Y-T-W
3
10 reps
-
8
Bicep Curl (Barbell)
4
12 reps
-
9
Lying Leg Raise
4
15 reps
-
10
Leg Flutter Kick
4
15 reps
-
11
Copenhagen Side Plank
3
1 mins
-
12
Long Lever Hamstring Bridge
3
0.3 mins
-
13
Single Leg Decline Plank Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pinch Plate Hold
4
1 mins
-
2
Dead Hang
3
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Face Pull
3
10 reps
-
7
Prone Y-T-W
3
10 reps
-
8
Bicep Curl (Barbell)
4
12 reps
-
9
Lying Leg Raise
4
15 reps
-
10
Leg Flutter Kick
4
15 reps
-
11
Copenhagen Side Plank
3
1 mins
-
12
Long Lever Hamstring Bridge
3
0.3 mins
-
13
Single Leg Decline Plank Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pinch Plate Hold
4
1 mins
-
2
Dead Hang
3
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Face Pull
3
10 reps
-
7
Prone Y-T-W
3
10 reps
-
8
Bicep Curl (Barbell)
4
12 reps
-
9
Lying Leg Raise
4
15 reps
-
10
Leg Flutter Kick
4
15 reps
-
11
Copenhagen Side Plank
3
1 mins
-
12
Long Lever Hamstring Bridge
3
0.3 mins
-
13
Single Leg Decline Plank Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pinch Plate Hold
4
1 mins
-
2
Dead Hang
3
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Face Pull
3
10 reps
-
7
Prone Y-T-W
3
10 reps
-
8
Bicep Curl (Barbell)
4
12 reps
-
9
Lying Leg Raise
4
15 reps
-
10
Leg Flutter Kick
4
15 reps
-
11
Copenhagen Side Plank
3
1 mins
-
12
Long Lever Hamstring Bridge
3
0.3 mins
-
13
Single Leg Decline Plank Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pinch Plate Hold
4
1 mins
-
2
Dead Hang
3
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Face Pull
3
10 reps
-
7
Prone Y-T-W
3
10 reps
-
8
Bicep Curl (Barbell)
4
12 reps
-
9
Lying Leg Raise
4
15 reps
-
10
Leg Flutter Kick
4
15 reps
-
11
Copenhagen Side Plank
3
1 mins
-
12
Long Lever Hamstring Bridge
3
0.3 mins
-
13
Single Leg Decline Plank Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pinch Plate Hold
4
1 mins
-
2
Dead Hang
3
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Face Pull
3
10 reps
-
7
Prone Y-T-W
3
10 reps
-
8
Bicep Curl (Barbell)
4
12 reps
-
9
Lying Leg Raise
4
15 reps
-
10
Leg Flutter Kick
4
15 reps
-
11
Copenhagen Side Plank
3
1 mins
-
12
Long Lever Hamstring Bridge
3
0.3 mins
-
13
Single Leg Decline Plank Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pinch Plate Hold
4
1 mins
-
2
Dead Hang
3
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Face Pull
3
10 reps
-
7
Prone Y-T-W
3
10 reps
-
8
Bicep Curl (Barbell)
4
12 reps
-
9
Lying Leg Raise
4
15 reps
-
10
Leg Flutter Kick
4
15 reps
-
11
Copenhagen Side Plank
3
1 mins
-
12
Long Lever Hamstring Bridge
3
0.3 mins
-
13
Single Leg Decline Plank Hold
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Dip (Bodyweight)
3 Sets
12 Reps
-
6
Face Pull
3 Sets
12 Reps
-
7
Prone Y-T-W
4 Sets
12 Reps
-
8
Abs Crunch (Weighted)
4 Sets
12 Reps
-
9
Plank
3 Sets
1 mins
-
10
Lying Leg Raise
3 Sets
15 Reps
-
11
Leg Flutter Kick
3 Sets
15 Reps
-
Day 2
1
Trap Bar "Squat"
4 Sets
12 Reps
-
2
Leg Curl
4 Sets
15 Reps
-
3
Standing Calf Raise
4 Sets
12 Reps
-
4
Farmer's Walk (Weighted)
4 Sets
1 mins
-
5
Pinch Plate Hold
4 Sets
1 mins
-
6
Dead Hang
3 Sets
1 mins
-
7
Prone Y-T-W
3 Sets
15 Reps
-
8
Abs Crunch (Weighted)
3 Sets
12 Reps
-
9
Plank
3 Sets
1 mins
-
10
Lying Leg Raise
3 Sets
15 Reps
-
11
Leg Flutter Kick
3 Sets
15 Reps
-
Day 3
1
Pinch Plate Hold
4 Sets
1 mins
-
2
Dead Hang
3 Sets
1 mins
-
3
Farmer's Walk (Weighted)
4 Sets
1 mins
-
4
Body Weight-Inverted Row (Low Bar)
3 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
4 Sets
12 Reps
-
6
Face Pull
3 Sets
10 Reps
-
7
Prone Y-T-W
3 Sets
10 Reps
-
8
Bicep Curl (Barbell)
4 Sets
12 Reps
-
9
Lying Leg Raise
4 Sets
15 Reps
-
10
Leg Flutter Kick
4 Sets
15 Reps
-
11
Copenhagen Side Plank
3 Sets
1 mins
-
12
Long Lever Hamstring Bridge
3 Sets
0.3 mins
-
13
Single Leg Decline Plank Hold
3 Sets
1 mins
-