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General Health Program - Resistance

by Stephen C.

Program Description

All progression is double progression: 4×5 → 4×6 → 4×7 → 4×8 → increase load → restart at 4×5. Use tempo and pauses before increasing load to keep load demands reasonable. Keep rest times to 60 seconds. PUSH-UP PROGRESSION Standard → 4×5–8 Add Tempo (3-0-3) → 4×5–8 Paused bottom (3-2-3) → 4×5–8 REPEAT: Deficit → 4×5–8 REPEAT: Feet elevated → 4×5–8 PULL-UP / CHIN-UP PROGRESSION Bodyweight → 4×5 → 4×8 Add dead-hang pause (1 second) Add slow eccentric (3-1-0) RFESS / SPLIT SQUAT PROGRESSION Load fixed → 4×5 → 4×8 Add 1–3 sec pause (bottom) Add slower eccentrics (3 second) Then increase load → reset to 4×5 DB RDL PROGRESSION Fixed load → 4×5 → 4×8 Add slow eccentric (3–4 sec) Add mid-shin pause (3 sec) Then increase load

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 10, 2025 07:03
  • Last Edited
    Dec 11, 2025 02:50
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Lats
10.3%
Triceps
9.3%
Front Delts
8.5%
Biceps
8.2%
Hamstrings
8.2%
Glutes
8.2%
Quadriceps
8.2%
Chest
7.7%
Abs
7.7%
Calves
3.1%
Middle Delts
2.3%
Rear Delts
2.3%
Forearms
2.3%
Lower Back
1.7%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
5
8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Single Arm Row (Dumbbell)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
5-8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 8
1D
Rest
5
1 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
5
8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Single Arm Row (Dumbbell)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
5-8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 8
1D
Rest
5
1 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
5
8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Single Arm Row (Dumbbell)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
5-8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 8
1D
Rest
5
1 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
5
8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Single Arm Row (Dumbbell)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
5-8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 8
1D
Rest
5
1 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8-9
@8-9
@8-9
1B
Push Up
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8-9
@8-9
@8-9
2A
Tripod 1-Arm Row (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8-9
@8-9
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@9-10
@9-10
@9-10
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8-9
@8-9
@8-9
2
Rear Foot Elevated Split Squat
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8-9
@8-9
3A
Single-Leg RDL (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
3B
Standing Calf Raise
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@9-10
@9-10
@9-10
Day 3
1A
Push Up
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8-9
@8-9
@8-9
1B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8-9
@8-9
@8-9
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
3
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@9
@9
Day 4
1
Rear Foot Elevated Split Squat
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8-9
@8-9
@8-9
2A
Heel Elevated Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
2B
Standing Calf Raise
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@9-10
@9-10
@9-10
Day 5
1A
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8-9
@8-9
@8-9
1B
Push Up
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8-9
@8-9
@8-9
2A
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@9-10
@9-10
@9-10
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
Day 6
1A
Rear Foot Elevated Split Squat
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
@8
1B
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
@8
1C
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
Day 7
1
Hanging Knee Raise
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@9-10
@9-10
@9-10
@9-10
2
Side Plank
1 Set
1 Set
1 Set
0.75-1 mins
0.75-1 mins
0.75-1 mins
@10
@10
@10