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5 times a week upper and lower body split + cardio
by Al .
12 athletes joined
Program Description
3 months hypertrophy all major muscle + cardio
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting, Athletics, Bodybuilding
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 19, 2024 05:55
Last Edited
Jun 12, 2024 06:46
down_app
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5