Program Description
**BD Bro Split** Embark on a transformative 12-week journey with the BD Bro Split, designed to maximize muscle growth and strength. This program features a well-structured routine that targets specific muscle groups each day, allowing for optimal recovery and growth. With six days of training per week, you'll engage in a variety of exercises, including dumbbell presses, rows, and bodyweight movements, all aimed at pushing your limits and achieving your fitness goals. Get ready to build a balanced physique and elevate your lifting game!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedFeb 08, 2026 11:00
- Last EditedFeb 18, 2026 12:55
Muscle Engagement
Front
Back
MuscleSet
Front Delts
17.4%
Triceps
16.1%
Upper Back
12.4%
Chest
9.9%
Middle Delts
7.5%
Biceps
7.1%
Lats
6.8%
Abs
6.2%
Rear Delts
4.7%
Quadriceps
2.5%
Glutes
2.5%
Hamstrings
2.5%
Forearms
1.9%
Adductors
1.2%
Lower Back
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3A
Chest Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
3B
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3A
Chest Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
3B
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3A
Chest Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
3B
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3A
Chest Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
3B
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3A
Chest Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
3B
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3A
Chest Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
3B
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3A
Chest Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
3B
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3A
Chest Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
3B
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3A
Chest Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
3B
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3A
Chest Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
3B
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3A
Chest Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
3B
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Bench Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3A
Chest Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
3B
Push Up
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Single Arm Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3
Rear Delt Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
4A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Face Pull
1
2
12-15 reps
-
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Single Arm Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3
Rear Delt Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
4A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Face Pull
1
2
12-15 reps
-
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Single Arm Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3
Rear Delt Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
4A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Face Pull
1
2
12-15 reps
-
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Single Arm Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3
Rear Delt Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
4A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Face Pull
1
2
12-15 reps
-
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Single Arm Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3
Rear Delt Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
4A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Face Pull
1
2
12-15 reps
-
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Single Arm Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3
Rear Delt Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
4A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Face Pull
1
2
12-15 reps
-
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Single Arm Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3
Rear Delt Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
4A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Face Pull
1
2
12-15 reps
-
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Single Arm Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3
Rear Delt Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
4A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Face Pull
1
2
12-15 reps
-
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Single Arm Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3
Rear Delt Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
4A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Face Pull
1
2
12-15 reps
-
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Single Arm Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3
Rear Delt Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
4A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Face Pull
1
2
12-15 reps
-
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Single Arm Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3
Rear Delt Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
4A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Face Pull
1
2
12-15 reps
-
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
Single Arm Row (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
3
Rear Delt Fly (Cable)
1
3
8-12 reps
-
RPE 10
-
4A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Face Pull
1
2
12-15 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
One Arm Lateral Raise (Cable)
1
3
12-15 reps
-
RPE 10
-
3A
Arnold Press
1
3
8-12 reps
-
RPE 10
-
3B
Front Raise
1
3
8-12 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
One Arm Lateral Raise (Cable)
1
3
12-15 reps
-
RPE 10
-
3A
Arnold Press
1
3
8-12 reps
-
RPE 10
-
3B
Front Raise
1
3
8-12 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
One Arm Lateral Raise (Cable)
1
3
12-15 reps
-
RPE 10
-
3A
Arnold Press
1
3
8-12 reps
-
RPE 10
-
3B
Front Raise
1
3
8-12 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
One Arm Lateral Raise (Cable)
1
3
12-15 reps
-
RPE 10
-
3A
Arnold Press
1
3
8-12 reps
-
RPE 10
-
3B
Front Raise
1
3
8-12 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
One Arm Lateral Raise (Cable)
1
3
12-15 reps
-
RPE 10
-
3A
Arnold Press
1
3
8-12 reps
-
RPE 10
-
3B
Front Raise
1
3
8-12 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
One Arm Lateral Raise (Cable)
1
3
12-15 reps
-
RPE 10
-
3A
Arnold Press
1
3
8-12 reps
-
RPE 10
-
3B
Front Raise
1
3
8-12 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
One Arm Lateral Raise (Cable)
1
3
12-15 reps
-
RPE 10
-
3A
Arnold Press
1
3
8-12 reps
-
RPE 10
-
3B
Front Raise
1
3
8-12 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
One Arm Lateral Raise (Cable)
1
3
12-15 reps
-
RPE 10
-
3A
Arnold Press
1
3
8-12 reps
-
RPE 10
-
3B
Front Raise
1
3
8-12 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
One Arm Lateral Raise (Cable)
1
3
12-15 reps
-
RPE 10
-
3A
Arnold Press
1
3
8-12 reps
-
RPE 10
-
3B
Front Raise
1
3
8-12 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
One Arm Lateral Raise (Cable)
1
3
12-15 reps
-
RPE 10
-
3A
Arnold Press
1
3
8-12 reps
-
RPE 10
-
3B
Front Raise
1
3
8-12 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
One Arm Lateral Raise (Cable)
1
3
12-15 reps
-
RPE 10
-
3A
Arnold Press
1
3
8-12 reps
-
RPE 10
-
3B
Front Raise
1
3
8-12 reps
-
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
-
2
One Arm Lateral Raise (Cable)
1
3
12-15 reps
-
RPE 10
-
3A
Arnold Press
1
3
8-12 reps
-
RPE 10
-
3B
Front Raise
1
3
8-12 reps
-
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10-12 reps
-
RPE 10
-
2
Walking Lunge (Dumbbell)
1
1
10 reps
RPE 10
-
3A
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
3B
Tricep Extension (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4A
Incline Hammer Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4B
Tricep Kickback
1
2
8-12 reps
-
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10-12 reps
-
RPE 10
-
2
Walking Lunge (Dumbbell)
1
1
10 reps
RPE 10
-
3A
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
3B
Tricep Extension (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4A
Incline Hammer Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4B
Tricep Kickback
1
2
8-12 reps
-
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10-12 reps
-
RPE 10
-
2
Walking Lunge (Dumbbell)
1
1
10 reps
RPE 10
-
3A
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
3B
Tricep Extension (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4A
Incline Hammer Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4B
Tricep Kickback
1
2
8-12 reps
-
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10-12 reps
-
RPE 10
-
2
Walking Lunge (Dumbbell)
1
1
10 reps
RPE 10
-
3A
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
3B
Tricep Extension (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4A
Incline Hammer Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4B
Tricep Kickback
1
2
8-12 reps
-
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10-12 reps
-
RPE 10
-
2
Walking Lunge (Dumbbell)
1
1
10 reps
RPE 10
-
3A
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
3B
Tricep Extension (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4A
Incline Hammer Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4B
Tricep Kickback
1
2
8-12 reps
-
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10-12 reps
-
RPE 10
-
2
Walking Lunge (Dumbbell)
1
1
10 reps
RPE 10
-
3A
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
3B
Tricep Extension (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4A
Incline Hammer Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4B
Tricep Kickback
1
2
8-12 reps
-
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10-12 reps
-
RPE 10
-
2
Walking Lunge (Dumbbell)
1
1
10 reps
RPE 10
-
3A
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
3B
Tricep Extension (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4A
Incline Hammer Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4B
Tricep Kickback
1
2
8-12 reps
-
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10-12 reps
-
RPE 10
-
2
Walking Lunge (Dumbbell)
1
1
10 reps
RPE 10
-
3A
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
3B
Tricep Extension (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4A
Incline Hammer Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4B
Tricep Kickback
1
2
8-12 reps
-
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10-12 reps
-
RPE 10
-
2
Walking Lunge (Dumbbell)
1
1
10 reps
RPE 10
-
3A
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
3B
Tricep Extension (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4A
Incline Hammer Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4B
Tricep Kickback
1
2
8-12 reps
-
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10-12 reps
-
RPE 10
-
2
Walking Lunge (Dumbbell)
1
1
10 reps
RPE 10
-
3A
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
3B
Tricep Extension (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4A
Incline Hammer Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4B
Tricep Kickback
1
2
8-12 reps
-
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10-12 reps
-
RPE 10
-
2
Walking Lunge (Dumbbell)
1
1
10 reps
RPE 10
-
3A
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
3B
Tricep Extension (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4A
Incline Hammer Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4B
Tricep Kickback
1
2
8-12 reps
-
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10-12 reps
-
RPE 10
-
2
Walking Lunge (Dumbbell)
1
1
10 reps
RPE 10
-
3A
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
3B
Tricep Extension (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4A
Incline Hammer Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
-
4B
Tricep Kickback
1
2
8-12 reps
-
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10 reps
-
2
Cable Crunch
2
20 reps
-
3A
Sit Up
2
15 reps
-
3B
Good Morning
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10 reps
-
2
Cable Crunch
2
20 reps
-
3A
Sit Up
2
15 reps
-
3B
Good Morning
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10 reps
-
2
Cable Crunch
2
20 reps
-
3A
Sit Up
2
15 reps
-
3B
Good Morning
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10 reps
-
2
Cable Crunch
2
20 reps
-
3A
Sit Up
2
15 reps
-
3B
Good Morning
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10 reps
-
2
Cable Crunch
2
20 reps
-
3A
Sit Up
2
15 reps
-
3B
Good Morning
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10 reps
-
2
Cable Crunch
2
20 reps
-
3A
Sit Up
2
15 reps
-
3B
Good Morning
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10 reps
-
2
Cable Crunch
2
20 reps
-
3A
Sit Up
2
15 reps
-
3B
Good Morning
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10 reps
-
2
Cable Crunch
2
20 reps
-
3A
Sit Up
2
15 reps
-
3B
Good Morning
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10 reps
-
2
Cable Crunch
2
20 reps
-
3A
Sit Up
2
15 reps
-
3B
Good Morning
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10 reps
-
2
Cable Crunch
2
20 reps
-
3A
Sit Up
2
15 reps
-
3B
Good Morning
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10 reps
-
2
Cable Crunch
2
20 reps
-
3A
Sit Up
2
15 reps
-
3B
Good Morning
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
10 reps
-
2
Cable Crunch
2
20 reps
-
3A
Sit Up
2
15 reps
-
3B
Good Morning
2
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
3 Sets
8-12 Reps
-
@10
-
2
Bench Press (Dumbbell)1 Set
3 Sets
8-12 Reps
-
@10
-
3A
Chest Fly (Cable)1 Set
3 Sets
8-12 Reps
-
@10
-
3B
Push Up4 Sets
AMRAP
-
Day 2
1
Chest Supported Row (Dumbbell)1 Set
3 Sets
8-12 Reps
-
@10
-
2
Single Arm Row (Dumbbell)1 Set
3 Sets
8-12 Reps
-
@10
-
3
Rear Delt Fly (Cable)1 Set
3 Sets
8-12 Reps
-
@10
-
4A
Pull-Up (Neutral Grip, Bodyweight)3 Sets
AMRAP
-
5
Face Pull1 Set
2 Sets
12-15 Reps
-
@10
-
Day 3
1
Seated Shoulder Press (Dumbbell)1 Set
3 Sets
8-12 Reps
-
@10
-
2
One Arm Lateral Raise (Cable)1 Set
3 Sets
12-15 Reps
-
@10
-
3A
Arnold Press1 Set
3 Sets
8-12 Reps
-
@10
-
3B
Front Raise1 Set
3 Sets
8-12 Reps
-
@10
-
Day 4
1
Goblet Squat1 Set
1 Set
10-12 Reps
-
@10
-
2
Walking Lunge (Dumbbell)1 Set
1 Set
10 Reps
@10
-
3A
Bicep Curl (Dumbbell)1 Set
2 Sets
8-12 Reps
-
@10
-
3B
Tricep Extension (Dumbbell)1 Set
2 Sets
8-12 Reps
-
@10
-
4A
Incline Hammer Curl (Dumbbell)1 Set
2 Sets
8-12 Reps
-
@10
-
4B
Tricep Kickback1 Set
2 Sets
8-12 Reps
-
@10
-
Day 5
1
Hanging Leg Raise2 Sets
10 Reps
-
2
Cable Crunch2 Sets
20 Reps
-
3A
Sit Up2 Sets
15 Reps
-
3B
Good Morning2 Sets
10 Reps
-