logo
BoostcampPNG

MerouanBallout (1)

by Merouan Ballout

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 27, 2025 08:13
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
-