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BoostcampPNG

No time to die upper - lower

by Christos P.

Program Description

The purpose of this program is to help you build muscle or maintain it, while spending minimal time training.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 13, 2025 05:17
  • Last Edited
    Jun 25, 2025 04:41

Summary

Unlock your potential with the "No Time to Die Upper-Lower" program, a comprehensive 12-week training plan designed for those ready to maximize their gains in just four days a week. This program expertly blends upper and lower body workouts, featuring targeted exercises like weighted dips and Bulgarian split squats to build strength and muscle definition. Perfect for any garage gym setup, you'll find a balance of intensity and volume that keeps you engaged and progressing. Get ready to transform your physique and push your limits!
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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
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Shoulder YTWL
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Barbell Small Squat
3
6-10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
5
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
JM Press
2
6-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 8
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 9
5
Side Plank
3
45 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
4 Sets
8-10 Reps
@8
2
T-Bar Row
4 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
6-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
6
Shoulder YTWL
3 Sets
10 Reps
-
Day 2
1
Heels Elevated Barbell Small Squat
3 Sets
6-10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@8
4
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@8
5
Standing Calf Raise
4 Sets
AMRAP
@9
Day 3
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8
4
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
5
JM Press
2 Sets
6-10 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
Day 4
1
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@8
4
Standing Calf Raise
3 Sets
AMRAP
@9
5
Side Plank
3 Sets
45 mins
-