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Heropogi

by leros

Program Description

healthy negr

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 12, 2026 11:54
  • Last Edited
    Jan 12, 2026 01:09
Muscle Engagement
Front
Back
MuscleSet
Abs
10.8%
Quadriceps
10.3%
Glutes
10%
Triceps
9.3%
Hamstrings
9.3%
Front Delts
8.3%
Upper Back
5.9%
Biceps
5.6%
Middle Delts
5.4%
Rear Delts
5.4%
Chest
4.4%
Lats
4.4%
Calves
3.9%
Adductors
2.5%
Forearms
2.2%
Lower Back
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15-20 reps
-
2
Push Up
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
18-25 reps
-
5
Overhead Extension (Dumbbell)
3
12-18 reps
-
6
Tricep Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15-20 reps
-
2
Push Up
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
18-25 reps
-
5
Overhead Extension (Dumbbell)
3
12-18 reps
-
6
Tricep Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15-20 reps
-
2
Push Up
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
18-25 reps
-
5
Overhead Extension (Dumbbell)
3
12-18 reps
-
6
Tricep Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15-20 reps
-
2
Push Up
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
18-25 reps
-
5
Overhead Extension (Dumbbell)
3
12-18 reps
-
6
Tricep Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15-20 reps
-
2
Push Up
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
18-25 reps
-
5
Overhead Extension (Dumbbell)
3
12-18 reps
-
6
Tricep Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15-20 reps
-
2
Push Up
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
18-25 reps
-
5
Overhead Extension (Dumbbell)
3
12-18 reps
-
6
Tricep Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15-20 reps
-
2
Push Up
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
18-25 reps
-
5
Overhead Extension (Dumbbell)
3
12-18 reps
-
6
Tricep Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15-20 reps
-
2
Push Up
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
18-25 reps
-
5
Overhead Extension (Dumbbell)
3
12-18 reps
-
6
Tricep Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15-20 reps
-
2
Push Up
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
18-25 reps
-
5
Overhead Extension (Dumbbell)
3
12-18 reps
-
6
Tricep Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15-20 reps
-
2
Push Up
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
18-25 reps
-
5
Overhead Extension (Dumbbell)
3
12-18 reps
-
6
Tricep Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15-20 reps
-
2
Push Up
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
18-25 reps
-
5
Overhead Extension (Dumbbell)
3
12-18 reps
-
6
Tricep Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15-20 reps
-
2
Push Up
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
18-25 reps
-
5
Overhead Extension (Dumbbell)
3
12-18 reps
-
6
Tricep Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15-20 reps
-
2
Bent Over Row (Dumbbell)
3
12-18 reps
-
3
Reverse Pec Deck
3
18-25 reps
-
4
Hammer Curl (Dumbbell)
3
15-20 reps
-
5
Concentration Curl
2
18-25 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15-20 reps
-
2
Bent Over Row (Dumbbell)
3
12-18 reps
-
3
Reverse Pec Deck
3
18-25 reps
-
4
Hammer Curl (Dumbbell)
3
15-20 reps
-
5
Concentration Curl
2
18-25 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15-20 reps
-
2
Bent Over Row (Dumbbell)
3
12-18 reps
-
3
Reverse Pec Deck
3
18-25 reps
-
4
Hammer Curl (Dumbbell)
3
15-20 reps
-
5
Concentration Curl
2
18-25 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15-20 reps
-
2
Bent Over Row (Dumbbell)
3
12-18 reps
-
3
Reverse Pec Deck
3
18-25 reps
-
4
Hammer Curl (Dumbbell)
3
15-20 reps
-
5
Concentration Curl
2
18-25 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15-20 reps
-
2
Bent Over Row (Dumbbell)
3
12-18 reps
-
3
Reverse Pec Deck
3
18-25 reps
-
4
Hammer Curl (Dumbbell)
3
15-20 reps
-
5
Concentration Curl
2
18-25 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15-20 reps
-
2
Bent Over Row (Dumbbell)
3
12-18 reps
-
3
Reverse Pec Deck
3
18-25 reps
-
4
Hammer Curl (Dumbbell)
3
15-20 reps
-
5
Concentration Curl
2
18-25 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15-20 reps
-
2
Bent Over Row (Dumbbell)
3
12-18 reps
-
3
Reverse Pec Deck
3
18-25 reps
-
4
Hammer Curl (Dumbbell)
3
15-20 reps
-
5
Concentration Curl
2
18-25 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15-20 reps
-
2
Bent Over Row (Dumbbell)
3
12-18 reps
-
3
Reverse Pec Deck
3
18-25 reps
-
4
Hammer Curl (Dumbbell)
3
15-20 reps
-
5
Concentration Curl
2
18-25 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15-20 reps
-
2
Bent Over Row (Dumbbell)
3
12-18 reps
-
3
Reverse Pec Deck
3
18-25 reps
-
4
Hammer Curl (Dumbbell)
3
15-20 reps
-
5
Concentration Curl
2
18-25 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15-20 reps
-
2
Bent Over Row (Dumbbell)
3
12-18 reps
-
3
Reverse Pec Deck
3
18-25 reps
-
4
Hammer Curl (Dumbbell)
3
15-20 reps
-
5
Concentration Curl
2
18-25 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15-20 reps
-
2
Bent Over Row (Dumbbell)
3
12-18 reps
-
3
Reverse Pec Deck
3
18-25 reps
-
4
Hammer Curl (Dumbbell)
3
15-20 reps
-
5
Concentration Curl
2
18-25 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15-20 reps
-
2
Bent Over Row (Dumbbell)
3
12-18 reps
-
3
Reverse Pec Deck
3
18-25 reps
-
4
Hammer Curl (Dumbbell)
3
15-20 reps
-
5
Concentration Curl
2
18-25 reps
-
6
Dead Hang
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Glute Bridge (Dumbbell)
3
20-25 reps
-
5
Standing Calf Raise
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Glute Bridge (Dumbbell)
3
20-25 reps
-
5
Standing Calf Raise
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Glute Bridge (Dumbbell)
3
20-25 reps
-
5
Standing Calf Raise
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Glute Bridge (Dumbbell)
3
20-25 reps
-
5
Standing Calf Raise
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Glute Bridge (Dumbbell)
3
20-25 reps
-
5
Standing Calf Raise
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Glute Bridge (Dumbbell)
3
20-25 reps
-
5
Standing Calf Raise
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Glute Bridge (Dumbbell)
3
20-25 reps
-
5
Standing Calf Raise
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Glute Bridge (Dumbbell)
3
20-25 reps
-
5
Standing Calf Raise
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Glute Bridge (Dumbbell)
3
20-25 reps
-
5
Standing Calf Raise
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Glute Bridge (Dumbbell)
3
20-25 reps
-
5
Standing Calf Raise
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Glute Bridge (Dumbbell)
3
20-25 reps
-
5
Standing Calf Raise
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Glute Bridge (Dumbbell)
3
20-25 reps
-
5
Standing Calf Raise
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12-20 reps
-
2
Russian Twist (Dumbbell)
3
24-30 reps
-
3
Bicycle Crunch
3
30-40 reps
-
4
Plank
3
1 mins
-
5
Mountain Climber
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12-20 reps
-
2
Russian Twist (Dumbbell)
3
24-30 reps
-
3
Bicycle Crunch
3
30-40 reps
-
4
Plank
3
1 mins
-
5
Mountain Climber
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12-20 reps
-
2
Russian Twist (Dumbbell)
3
24-30 reps
-
3
Bicycle Crunch
3
30-40 reps
-
4
Plank
3
1 mins
-
5
Mountain Climber
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12-20 reps
-
2
Russian Twist (Dumbbell)
3
24-30 reps
-
3
Bicycle Crunch
3
30-40 reps
-
4
Plank
3
1 mins
-
5
Mountain Climber
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12-20 reps
-
2
Russian Twist (Dumbbell)
3
24-30 reps
-
3
Bicycle Crunch
3
30-40 reps
-
4
Plank
3
1 mins
-
5
Mountain Climber
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12-20 reps
-
2
Russian Twist (Dumbbell)
3
24-30 reps
-
3
Bicycle Crunch
3
30-40 reps
-
4
Plank
3
1 mins
-
5
Mountain Climber
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12-20 reps
-
2
Russian Twist (Dumbbell)
3
24-30 reps
-
3
Bicycle Crunch
3
30-40 reps
-
4
Plank
3
1 mins
-
5
Mountain Climber
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12-20 reps
-
2
Russian Twist (Dumbbell)
3
24-30 reps
-
3
Bicycle Crunch
3
30-40 reps
-
4
Plank
3
1 mins
-
5
Mountain Climber
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12-20 reps
-
2
Russian Twist (Dumbbell)
3
24-30 reps
-
3
Bicycle Crunch
3
30-40 reps
-
4
Plank
3
1 mins
-
5
Mountain Climber
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12-20 reps
-
2
Russian Twist (Dumbbell)
3
24-30 reps
-
3
Bicycle Crunch
3
30-40 reps
-
4
Plank
3
1 mins
-
5
Mountain Climber
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12-20 reps
-
2
Russian Twist (Dumbbell)
3
24-30 reps
-
3
Bicycle Crunch
3
30-40 reps
-
4
Plank
3
1 mins
-
5
Mountain Climber
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12-20 reps
-
2
Russian Twist (Dumbbell)
3
24-30 reps
-
3
Bicycle Crunch
3
30-40 reps
-
4
Plank
3
1 mins
-
5
Mountain Climber
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15-20 reps
-
2
Dumbbell Row
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
20-25 reps
-
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
-
5
Incline Curl (Dumbbell)
2
18-25 reps
-
6
Tricep Kickback
2
18-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15-20 reps
-
2
Dumbbell Row
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
20-25 reps
-
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
-
5
Incline Curl (Dumbbell)
2
18-25 reps
-
6
Tricep Kickback
2
18-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15-20 reps
-
2
Dumbbell Row
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
20-25 reps
-
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
-
5
Incline Curl (Dumbbell)
2
18-25 reps
-
6
Tricep Kickback
2
18-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15-20 reps
-
2
Dumbbell Row
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
20-25 reps
-
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
-
5
Incline Curl (Dumbbell)
2
18-25 reps
-
6
Tricep Kickback
2
18-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15-20 reps
-
2
Dumbbell Row
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
20-25 reps
-
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
-
5
Incline Curl (Dumbbell)
2
18-25 reps
-
6
Tricep Kickback
2
18-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15-20 reps
-
2
Dumbbell Row
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
20-25 reps
-
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
-
5
Incline Curl (Dumbbell)
2
18-25 reps
-
6
Tricep Kickback
2
18-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15-20 reps
-
2
Dumbbell Row
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
20-25 reps
-
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
-
5
Incline Curl (Dumbbell)
2
18-25 reps
-
6
Tricep Kickback
2
18-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15-20 reps
-
2
Dumbbell Row
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
20-25 reps
-
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
-
5
Incline Curl (Dumbbell)
2
18-25 reps
-
6
Tricep Kickback
2
18-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15-20 reps
-
2
Dumbbell Row
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
20-25 reps
-
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
-
5
Incline Curl (Dumbbell)
2
18-25 reps
-
6
Tricep Kickback
2
18-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15-20 reps
-
2
Dumbbell Row
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
20-25 reps
-
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
-
5
Incline Curl (Dumbbell)
2
18-25 reps
-
6
Tricep Kickback
2
18-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15-20 reps
-
2
Dumbbell Row
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
20-25 reps
-
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
-
5
Incline Curl (Dumbbell)
2
18-25 reps
-
6
Tricep Kickback
2
18-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
15-20 reps
-
2
Dumbbell Row
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
20-25 reps
-
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
-
5
Incline Curl (Dumbbell)
2
18-25 reps
-
6
Tricep Kickback
2
18-25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15-20 reps
-
2
Walking Lunge
3
12-15 reps
-
3
Single Leg Romanian Deadlift
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wall Sit
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15-20 reps
-
2
Walking Lunge
3
12-15 reps
-
3
Single Leg Romanian Deadlift
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wall Sit
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15-20 reps
-
2
Walking Lunge
3
12-15 reps
-
3
Single Leg Romanian Deadlift
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wall Sit
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15-20 reps
-
2
Walking Lunge
3
12-15 reps
-
3
Single Leg Romanian Deadlift
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wall Sit
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15-20 reps
-
2
Walking Lunge
3
12-15 reps
-
3
Single Leg Romanian Deadlift
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wall Sit
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15-20 reps
-
2
Walking Lunge
3
12-15 reps
-
3
Single Leg Romanian Deadlift
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wall Sit
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15-20 reps
-
2
Walking Lunge
3
12-15 reps
-
3
Single Leg Romanian Deadlift
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wall Sit
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15-20 reps
-
2
Walking Lunge
3
12-15 reps
-
3
Single Leg Romanian Deadlift
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wall Sit
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15-20 reps
-
2
Walking Lunge
3
12-15 reps
-
3
Single Leg Romanian Deadlift
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wall Sit
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15-20 reps
-
2
Walking Lunge
3
12-15 reps
-
3
Single Leg Romanian Deadlift
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wall Sit
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15-20 reps
-
2
Walking Lunge
3
12-15 reps
-
3
Single Leg Romanian Deadlift
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wall Sit
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15-20 reps
-
2
Walking Lunge
3
12-15 reps
-
3
Single Leg Romanian Deadlift
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Wall Sit
2
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Floor Press (Dumbbell)
3 Sets
15-20 Reps
-
2
Push Up
3 Sets
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
18-25 Reps
-
5
Overhead Extension (Dumbbell)
3 Sets
12-18 Reps
-
6
Tricep Dip (Bodyweight)
2 Sets
AMRAP
-
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
15-20 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
12-18 Reps
-
3
Reverse Pec Deck
3 Sets
18-25 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
15-20 Reps
-
5
Concentration Curl
2 Sets
18-25 Reps
-
6
Dead Hang
2 Sets
AMRAP
-
Day 3
1
Goblet Squat
4 Sets
15-20 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
15-20 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
20-25 Reps
-
5
Standing Calf Raise
4 Sets
20-30 Reps
-
Day 4
1
Lying Leg Raise
3 Sets
12-20 Reps
-
2
Russian Twist (Dumbbell)
3 Sets
24-30 Reps
-
3
Bicycle Crunch
3 Sets
30-40 Reps
-
4
Plank
3 Sets
1 mins
-
5
Mountain Climber
2 Sets
1 mins
-
Day 5
1
Push Up (Incline)
3 Sets
15-20 Reps
-
2
Dumbbell Row
3 Sets
15-20 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
20-25 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
20-25 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
18-25 Reps
-
6
Tricep Kickback
2 Sets
18-25 Reps
-
Day 6
1
Goblet Squat
3 Sets
15-20 Reps
-
2
Walking Lunge
3 Sets
12-15 Reps
-
3
Single Leg Romanian Deadlift
3 Sets
12-15 Reps
-
4
Standing Calf Raise
4 Sets
12-15 Reps
-
5
Wall Sit
2 Sets
1 mins
-